Get to know the training plan of the athlete Tavi Castro.
Tavi Castro's training plan is done six times a week, resting only on Sundays.
This athlete trains each muscle group twice a week, excluding legs, and uses a high volume of training. Performs between 3 to 4 sets per exercise and the number of repetitions normally varies between 8 to 12 reps, and applies the dropset technique in some movements.
As a cardio workout, Tavi Castro prefers the HIIT protocol, using it on Friday at the end of training.
Get to know the complete training plan for this athlete.
Monday ? Legs
- Wide squat ? 3 sets x 8 reps (1)
- Narrow squat ? 3 sets x 8 reps (2)
- Dead weight with stretched legs ? 4 sets x 8 reps
- Wide press ? 3 sets x 8 reps (1)
- Narrow press ? 3 sets x 8 reps (2)
- Leg Curl ? 3 sets x drop set
- Leg Extension ? 3 sets x drop set
Tuesday ? Chest and Biceps
- Flat bench press ? 3 sets x 8 reps
- Inclined bench press ? 3 sets x 8 reps
- Weighted backgrounds ? 3 sets x drop set
- Chest press with dumbbells ? 3 sets x 8 reps
- Inclined chest press with dumbbells ? 3 sets x 8 reps
- Bicep curl with barbell ? 3 sets x 12 reps
- Hammer Curl ? 3 sets x 12 reps
- Curl on cables ? 3 sets x drop set
Wednesday ? Back and Trapeze
- Dead weight ? 3 sets x 8 reps
- Rowing with bar ? 3 sets x 8 reps
- V-bar row ? 3 sets x 8 reps
- Rowing on the machine ? 3 series x dropset
- Bar shrinkage ? 4 sets x 8 reps
- Dumbbell shrinkage ? 4 sets x 8 reps
Thursday ? Shoulders, Triceps and ABS
- Military Press ? 3 sets x 8 reps
- High Row ? 3 sets x 8 reps
- Sides ? 3 series x dropset
- Inverted Peck Deck ? 3 series x dropset
- Tricep with forehead barbell ? 3 sets x 12 reps
- Tricep extension on the front machine ? 3 sets x 12 reps
- Tricep extension under the head ? 3 sets x 12 reps
- Prayers ? 3 sets x 12 reps
- Standing crunch with handle ? 3 sets x 12 reps
- Lifting legs with weight ? 3 sets x 12 reps
Friday ? Chest, calves and HIIT
- Inclined openings with dumbbells ? 3 sets x 12 reps
- Dumbbell openings ? 3 sets x 12 reps
- Slanted openings with cables ? 3 sets x 12 reps
- Peck-Deck ? 3 sets x 12 reps
- Elevation of standing twins ? 4 series x dropset
- Leaning twin elevation ? 4 series x dropset
- HIIT ? 20 minutes
Saturday? Back and ABS
- Lifts with wide handle ? 3 sets x 12 reps
- Pulldown with wide handle ? 3 sets x 12 reps
- Pulldown with short handle ? 3 sets x 12 reps
- Pulldown Machine ? 3 series x dropset
- Crunches ? 3 sets x 30 reps
- ABS paddle ? 3 sets x 30 reps
- Lifting legs ? 3 sets x 30 reps
(1) The wide squat and the wide press refer to the placement of the feet, in this variation of the exercise the placement of the feet will be further away than the traditional one.
(2) The narrow squat and the narrow press refer to the placement of the feet, in this variation of the exercise the placement of the feet will be closer than normal.
Information taken from the Official Website - tavicastro.nl
Instagram Tavi Castro
In the training of the athlete Tavi Castro there are 3 sets x dropset this is equal to triple dropset??
Not necessarily, it means using the drop set technique in 3 series, but the athlete did not specify more than that, that is, it may or may not be a triple drop set.