Athlete Savannah Prez's training, diet and supplementation plan
Savannah Prez is a 21-year-old Belgian athlete who is 1.60m tall and weighs approximately 59kg.
His bodybuilding training is done from Monday to Friday, on Saturday he only does cardio training and on Sunday he rests.
He normally does 4 sets per exercise, focuses a lot on supersets, and as expected, pays special attention to his lower limbs.
Your diet consists of 7 meals with quality food and you will find it after the training plan.
In terms of supplementation, this athlete sticks to the basics and there are few supplements on her list.
If you don't know any exercise, just click on it to access a demonstrative image.
Monday – Shoulders and Abs
- Smith Shoulder Press – 4 sets x 12 repetitions (Superset)
- Fronts with bar – 4 sets x 12 repetitions
- Dumbbell shoulder press – 4 sets x 12 repetitions (Superset)
- Cable Front Pull – 4 sets x 12 repetitions
- Sides – 3 series x Until failure (Drop Set)
- Suspension leg raises – 3 x Until failure
- Lying leg raises – 4 sets x 15 repetitions (Superset)
- Classic sit-up – 4 series x Until failure
Tuesday – Quadriceps and Calves
- Press – 4 sets x 10 repetitions
- Press with feet apart – 4 sets x 10 repetitions
- Approximate foot press – 4 sets x 10 repetitions
- Inverted Hack Squat – 4 sets x 12 repetitions (Superset)
- Sissy Squat – 4 sets x 12 repetitions
- Leg Extension – 4 sets x 10 repetitions
- Standing calf raise – 4 sets x 20 repetitions
Wednesday – Glutes
- Hip raise – 15/12/10/10/8
- Inverted Hack Squat – 4 sets x 12 repetitions (Superset)
- Abductors – 4 sets x 15-20 repetitions
- Inverted Lunges at Smith – 4 sets x 20 repetitions
- Cable kickback – 4 sets x 12 repetitions
Thursday – Back and Abdominals
- Wide grip lifts (Heating)
- Barbell row – 4 sets x 10 repetitions
- Pulled on the machine – 12/12/10/8
- Seated row – 4 sets x 10-12 repetitions (Superset)
- Standing machine pull – 4 sets x 12 repetitions
- Suspension leg raises – 3 sets x Until failure
- Pray – 4 sets x 15-20 repetitions
Friday – Hamstrings and Glutes
- Deadlift with straight legs – 4 sets x 12 repetitions
- Seated leg curl – 5 sets x 12-15 repetitions
- Standing leg curl – 4 sets x 12 repetitions
- Inverted Hack Squat – 3 sets x 15 repetitions
Diet
The diet followed by this athlete consists of 7 meals with very nutritious and quality foods.
- Meal 1
- Oat
- Protein powder
- Low-fat yogurt
- Litter
- Meal 2
- Cottage cheese
- Banana
- Nuts
- Meal 3
- Chicken
- Rice
- Vegetables
- Meal 4
- Cottage cheese
- Litter
- Peanut butter
- Meal 5 (Post-Workout)
- Protein and carbohydrate shake
- Meal 6
- Potatoes
- Chicken
- Vegetables
- Meal 7
- Cottage cheese
- Dark chocolate
Supplements
In terms of supplements, Savannah Prez uses a few products as you can see in the list below.
- Social media
- Facebook Savannah Prez
- Sources
- Social media
- Simplyshredded.com
