Get to know Nikki Blackketter's training plan and diet

This fitness athlete does weight training five times a week, with four of those days exercising her lower limbs.

He normally does between two to three sets per exercise, uses circuits, and normally the repetitions are between 10 and 15, although not always.

Regarding the diet, there are five meals a day and the use of supplements is reduced.

Let's start by presenting the training plan and then the diet, if you don't know any exercise, just click on its name.

Monday ? glutes

• Circuit 1
• Squat ? 3 sets x 10 reps
• Press with feet apart ? 3 sets x 10 reps
• Kickback with cable ? 3 sets x 10 reps

• Circuit 2
• Hip lift with barbell ? 3 sets x 10 reps
• Moving Lunges ? 3 sets x 15 reps
• One leg press ? 3 sets x 10 reps

Tuesday ? hamstrings

• Circuit 1
• Deadweight with straight legs and dumbbells ? 3 sets x 10-12 reps
• Leg-curl ? 3 sets x 10 reps

• Circuit 2
• Hyperextension ? 3 sets x 10 reps
• Femoral curl with medicine ball ? 3 sets x 15 reps
• Seated leg curl ? 3 sets x 10 reps

Wednesday ? Upper limbs

• Circuit 1
• Elevations (with resistance band) ? 3 sets x Until failure
• Rowing on the machine ? 3 sets x 15 reps
• Dumbbell paddle on the floor ? 3 sets x 10 reps

• Circuit 2
• Funds ? 2 sets x 10-12 reps
• Front ? 2 sets x 15 reps
• Sides ? 2 sets x 15 reps
• Crossover ? 3 sets x 10 reps
• Push ups ? 2 sets x 10 reps

Thursday ? Quadriceps

• Circuit 1
• Front squat ? 3 sets x 10 reps
• Press with feet together ? 3 sets x 10 reps
• Leg Extension ? 3 sets x 10 reps

• Circuit 2
• Moving Lunges with Dumbbells ? 3 sets x 15 reps
• Step up with dumbbells ? 3 sets x 10 reps (Each leg)

Friday ? Full body

• Circuit 1
• Front squat ? 3 sets x 20 reps
• Shoulder press ? 3 sets x 20 reps
• Lunges with jump ? 3 sets x 20 reps
• Swings with kettlebell ? 3 sets x 20 reps

• Circuit 2
• Burpees ? 3 sets x 20 reps
• Alternating push-ups with ball ? 3 sets x 20 reps
• Saltos para plataforma ? 3 sets x 15 reps

Cardio training is usually low intensity, but sometimes, to get faster results, use the HIIT method.

Diet

• Meal 1
• Eggs
• Oat

• Meal 2
• Chicken
• Turkey bacon
• Vegetables
• Strawberries
• Feta cheese
• Oil

• Meal 3
• Chicken
• Potatoes
• Asparagus
• Light Ketchup

• Meal 4
• Light Greek Yogurt
• Bell peppers
• Strawberries

• Meal 5
• Kodiak power cake
• Egg
• Peanut butter

As for supplements, this athlete says that she only regularly uses Biotin and Vitamin C, and sporadically adds BCAA's and a supplement Pre workout.

Source: Facebook and Simplyshredded.com

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