Savannah Prez athlete training, diet and supplementation plan
Savannah Prez is a 21 year old Belgian athlete with 1.60m and approximately 59kg.
Your strength training is done from Monday to Friday, on Saturday you only do cardio training and on Sunday you rest.
He usually does 4 sets per exercise, bets heavily on supersets, and as you would expect, he 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 keeps 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 Sit-Ups
- Shoulder press at Smith - 4 sets x 12 repetitions (Superseries)
- Front with bar - 4 sets x 12 reps
- Shoulder press with dumbbells - 4 sets x 12 repetitions (Superseries)
- Front pull with cable - 4 sets x 12 reps
- Sides - 3 series x Until failure (Drop Set)
- Elevation of legs in suspension - 3 x Until failure
- Lifting legs lying - 4 sets x 15 repetitions (Superseries)
- Classic sit-up - 4 series x Until failure
Tuesday - Quadriceps and Twins
- Press - 4 sets x 10 repetitions
- Press with feet apart - 4 sets x 10 repetitions
- Press with approximate feet - 4 sets x 10 repetitions
- Inverted Hack Squat - 4 sets x 12 repetitions (Superseries)
- Sissy Squat - 4 sets x 12 reps
- Leg Extension - 4 sets x 10 repetitions
- Elevation of standing twins - 4 sets x 20 reps
Wednesday - Buttocks
- Hip elevation - 12/15/10/10/8
- Inverted Hack Squat - 4 sets x 12 repetitions (Superseries)
- Abductors - 4 sets x 15-20 reps
- Lunges inverted at smith - 4 sets x 20 reps
- Kickback with cable - 4 sets x 12 reps
Thursday - Back and Abdominals
- Lifts with wide handle (Heating)
- Rowing with bar - 4 sets x 10 repetitions
- Pulled on the machine - 12/12/10/8
- Seated row - 4 sets x 10-12 reps (Superseries)
- Pulled on the machine while standing - 4 sets x 12 reps
- Elevation of legs in suspension – 4 sets x to failure
- Prayers - 4 sets x 15-20 reps
Friday - Hamstrings and Buttocks
- Dead weight with stretched legs - 4 sets x 12 reps
- Seated leg curl - 5 sets x 12-15 reps
- Standing leg curl - 4 sets x 12 reps
- Inverted Hack Squat - 3 sets x 15 repetitions
Diet
The diet followed by this athlete consists of 7 meals with very nutritious and quality food.
- Meal 1
- Oat
- Protein powder
- Low-fat yogurt
- Apple
- Meal 2
- Cottage cheese
- Banana
- Nuts
- Meal 3
- Chicken
- Rice
- Vegetables
- Meal 4
- Cottage cheese
- Apple
- 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 makes use of few products as you can see in the list below.
- Social media
- Facebook Savannah Prez
- Sources
- Social media
- Simplyshredded.com
