Taylor Vertucci's workout plan and diet

Taylor Vertucci is a fitness athlete with 21 years, 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.

You choose to work your legs and back directly twice a week, and the rest of your muscles only once.

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

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

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

Monday ? Legs

• Leg Extension with one leg ? 4 sets x 10 reps
• Leg Extension ? 4 sets x 10 reps
• Dead weight ? 4 sets x 8 reps
• Lunges ? 50 steps
• Agachamento hack invertido ? 4 séries x 10 repetições
• Kick back with cable ? 4 sets x 10 reps

Tuesday ? Back

• Seated row with short handle ? 4 sets x 10 reps
• Pulled with wide handle ? 4 sets x 10 reps
• Dumbbell paddle ? 3 sets x 10 reps
• Seated row with 1 arm ? 3 sets x 10 reps
• Pulled with short handle ? 4 sets x 10 reps

Wednesday ? shoulders

• Shoulder press ? 4 sets x 10 reps
• Sides with cable ? 4 sets x 10 reps
• Front ? 4 sets x 10 reps
• Later ? 4 sets x 10 reps

Thursday ? Legs

• Leg extension with one leg ? 4 sets x 10 reps
• Leg extension ? 4 sets x 10 reps
• Press ? 4 sets x 10 reps
• Squat ? 3 sets x 10 reps
• Squat with jump ? 4 sets x 10 reps
• Side lunges ? 50 repetições para cada lado

Friday ? abs

• Elevation of legs in suspension ? 4 sets x 15 reps
• Sit-ups on the medicine ball ? 4 sets x 15 reps
• Lifting legs lying ? 4 sets x 15 reps
• Elevation of legs in suspension ? 4 sets x 10 reps

Sunday? Back

• Seated row with short handle ? 4 sets x 10 reps
• Pulled with wide handle ? 4 sets x 10 reps
• Rowing with bar ? 4 sets x 10 reps
• Seated row with 1 arm ? 3 sets x 10 reps
• Pulled with short handle ? 4 sets x 10 reps

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 smoothie
• Almonds

Supplements

• • • • • Carbohydrate drink
        • Whey Protein
        • Creatine
        • BCAA?s
        • Glutamine

• Sources
• Social media
• Simplyshredded.com