Athlete Oksana Grishina's training plan and diet
Oksana Grishina is a Russian athlete who competes in the Fitness category, and is a regular at Mr Olympia.
Not only is she a regular presence, she has won her category for the last three years, and can be considered the best athlete in the world in the Fitness category.
He measures 1.60m and weighs approximately 52kg.
Your bodybuilding training is done only four times a week, with each muscle being trained directly once a week, except the abdominals, which are trained in every workout.
In addition to weight training, he invests heavily in flexibility and cardio training.
As for his diet, there are 6 meals and you will find it below.
Then find out about the training plan and diet of athlete Oksana Grishina.
Monday ? Chest, biceps and abdominals
- Incline bench press ? 4 sets x 12-15 reps
- Incline Chest Press ? 4 sets x 12-15 reps
- Openings ? 3 sets x 12-15 reps
- Z-bar curl ? 3 sets x 12-15 reps
- Curl with dumbbells on the bench ? 3 sets x 12-15 reps
- Abdominals with weight ? 3 sets x 15 reps
Wednesday ? Shoulders, triceps and abdominals
- Dumbbell shoulder press ? 4 sets x 12-15 reps
- Sides ? 4 sets x 12-15 reps
- Dumbbell overhead row ? 3 sets x 12-15 reps
- Posterior ? 3 sets x 12-15 reps
- Bench triceps extension ? 3 sets x 12-15 reps
- Triceps extension on the machine ? 3 sets x 12-15 reps
- Funds ? 3 sets x 12-15 reps
- Leg raises on the machine ? 3 sets x 15 reps
Friday ? Back and abdominals
- Wide pull on the machine ? 4 sets x 12-15 reps
- Dumbbell row ? 3 sets x 12-15 reps
- Seated row ? 4 sets x 12-15 reps
- T-bar row ? 4 sets x 12-15 reps
- Abdominals on the machine ? 3 sets x 12-15 reps
Sunday? Legs and abdominals
- Squat ? 4 sets x 12-15 reps
- Dead weight ? 4 sets x 12-15 reps
- Press ? 3 sets x 12-15 reps
- Lunges ? 3 sets x 12-15 reps
- Leg curl ? 3 sets x 12-15 reps
- Leg extension ? 3 sets x 12-15 reps
- Dumbbell sit-ups ? 3 sets x 12-15 reps
On Tuesday and Thursday he does flexibility training for 1 hour, while on Saturday he rests.
He also does cardio training normally every day, once before breakfast and once at night.
Diet
- Meal 1
- Egg Whites with Oats and Peanut Butter
- Meal 2
- Protein shake
- Meal 3
- Chicken or turkey with rice or sweet potatoes and vegetables
- Meal 4
- Salmon or red meat with salad
- Meal 5
- Protein shake
- Meal 6
- Cottage cheese with rice crackers
- Social media
- Facebook Oksana Grishina
- Sources: The athlete's official Facebook and simplyshredded.com
