Athlete Taylor Vertucci's training plan and diet

Taylor Vertucci is a 21-year-old fitness athlete, who measures 1.47m and weighs approximately 44kg.

Weight training is done six times a week, resting only on Saturday, and normally uses 4 sets per exercise and 10 repetitions.

Choose to work your legs and back directly twice a week, and the remaining muscles only once.

As for his diet, which you will find below, there are five meals a day, with a quality source of protein in all of them.

Finally, there is the supplementation used by this athlete at the end of the article.

If you don't know any exercise, just click on the name to access an illustrative image of it.

Monday ? Legs

• Leg Extension with one leg ? 4 sets x 10 repetitions
• Leg Extension ? 4 sets x 10 repetitions
• Dead weight ? 4 sets x 8 reps
• Lunges ? 50 steps
• Inverted hack squat? 4 sets x 10 repetitions
• Cable kick back ? 4 sets x 10 repetitions

Tuesday ? Back

• Short grip seated row ? 4 sets x 10 repetitions
• Pull with wide grip ? 4 sets x 10 repetitions
• Dumbbell row ? 3 sets x 10 repetitions
• 1-Arm Seated Row ? 3 sets x 10 repetitions
• Short grip pull-down ? 4 sets x 10 repetitions

Wednesday ? Shoulders

• shoulder press ? 4 sets x 10 repetitions
• Sides with cable ? 4 sets x 10 repetitions
• Frontals ? 4 sets x 10 repetitions
• Posterior ? 4 sets x 10 repetitions

Thursday ? Legs

• Leg extension with one leg ? 4 sets x 10 repetitions
• Leg extension ? 4 sets x 10 repetitions
• Press ? 4 sets x 10 repetitions
• Squat ? 3 sets x 10 repetitions
• Jump squat ? 4 sets x 10 repetitions
• Side Lunges ? 50 repetitions for each side

Friday ? Abs

• Suspension leg raises ? 4 sets x 15 reps
• Medicine ball sit-ups ? 4 sets x 15 reps
• Lying leg raises ? 4 sets x 15 reps
• Suspension leg raises ? 4 sets x 10 repetitions

Sunday? Back

• Short grip seated row ? 4 sets x 10 repetitions
• Pull with wide grip ? 4 sets x 10 repetitions
• Barbell row ? 4 sets x 10 repetitions
• 1-Arm Seated Row ? 3 sets x 10 repetitions
• Short grip pull-down ? 4 sets x 10 repetitions

Diet

Meal 1

• Eggs
• Almonds

Meal 2

• Lean Turkey Meat
• Brown rice
• Vegetables

Meal 3

• Red meat
• Brown rice
• Vegetables

Meal 4

• Eggs
• Salad

Meal 5

• Whey shake
• Almonds

 

Supplements

• • • • • Drink with carbohydrates
        • Whey Protein
        • Creatine
        • BCAA?s
        • Glutamine

• Sources
• Social media
• Simplyshredded.com