Get to know the training plan and diet of the athlete Tamra Dae
This fitness athlete's training plan is done four times a week, with special attention to the lower limbs.
It normally uses three sets per exercise and about 12 to 15 repetitions, although there are exceptions.
Your diet consists of five meals and you can see it below.
If you don't know any exercise, just click on its name.
Monday ? Hamstrings and glutes
- Squats at Smith ? 4 series x 10 ? 8 ? 6 - 4 reps
- Squat with 1 dumbbell ? 3 sets x 12 reps
- Bulgarian Squat ? 3 sets x 12 reps
- Press ? 3 series x 25 ? 15 ? 10 reps
- Seated leg curl ? 3 sets x 12 reps
- Kickback with cable ? 4 sets x 25 reps
Tuesday ? shoulders and triceps
- Openings ? 4 sets x 12 reps
- External rotation with cable ? 3 sets x 12 reps
- Top extension with rope ? 3 sets x 12 reps
- Inclined shoulder press ? 3 sets x 12 reps
- Tricep extension with inclined cable ? 3 sets x 15 reps
- Push ups ? 1 series x Until failure
Wednesday ? back and abs
- Wide pull on the machine ? 3 sets x 12 reps
- Rowing with bar ? 3 sets x 12 reps
- Row seated on the machine ? 3 sets x 12 reps
- Inverted row TRX ? 3 sets x 12 reps
- Elevation of legs in suspension ? 3 sets x 15 reps
- Lateral rotation with medicine ball ? 3 sets x 25 reps
Friday ? legs and plyometrics
- Leg Extension ? 3 series x 25 ? 15 ? 10
- Front squat ? 3 sets x Until failure
- Toe touches to box ? 3 sets x 60 reps
- Jumping jacks ? 100
- Jumps to the platform ? 3 sets x 12 reps
- Shuffles ? 3 sets x 10 reps
Diet
- Meal 1
- Raisins
- Slice of toast or oats
- 3 egg whites
- 1 Egg
- Meal 2
- Chicken, fish or red meat
- Beans
- Asparagus or cabbage
- Potatoes (Only on heavy training days)
- Meal 3
- Protein shake
- Meal 4
- Lean meat
- Asparagus, broccoli or green beans
- Brown rice or Quinoa
- Meal 5
- Apple
- Peanut butter
As supplements this athlete uses only protein powder and multivitamin.
Source: Facebook and Simplyshredded
Instagram Tamra Dae
