Discover athlete Vinny Gough's training, diet and supplementation plan
Vinny Gough is a WBFF athlete sponsored by Myprotein 30 years old and, obviously, in excellent physical condition. He measures 1.85m and weighs 84kg in the competition phase and 96kg in the off-season.
It normally uses between 4 and 5 sets per exercise, although not always, and its repetitions are also not linear, ranging from 6 repetitions to 20 repetitions in certain exercises.
As for his diet, there are 6 meals a day with what we are used to seeing, quality food in all of them.
Finally, supplementation is simple and is also low.
If you don't know any exercise, just click on the top for an illustrative image.
Monday ? Legs
- Squat ? 5 sets x 6-8 reps
- Squat ? 5 sets x 8-10 reps
- Cross Lunges ? 5 sets x 16-18 reps
- Leg curl ? 5 sets x 6-8 reps
- Romanian deadweight loss ? 5 sets x 8-10 reps
- Weight-bearing lumbar extensions ? 5 sets x 16-18 reps
- Press ? 2 sets x 20 repetitions
- Leg curl ? 2 sets x 18 reps
Tuesday ? Chest and tricep
- Incline press on the machine ? 4 sets x 12-15 reps
- Incline Dumbbell Press ? 5 sets x 6-8 reps
- Dumbbell Flat Press ? 5 sets x 8-10 reps
- Funds ? 5 sets x 16-18 reps
- crossover ? 2 sets x 20 repetitions
- French press with Z-bar ? 4 sets x 6-8 reps
- Triceps with dumbbells on declined bench ? 4 sets x 8-10 reps
- Bottoms with narrow grip ? 4 sets x 16-18 reps
Wednesday ? Full body
- Prowler ? 5 minutes
- Log press ? 5 minutes
- Sled ? 5 minutes
- Rope slams ? 5 minutes
Thursday ? Back
- Pulldown with wide grip ? 5 sets x 12-16 reps
- Elevations ? 5 sets x 6-8 reps
- Machine row with short grip ? 5 sets x 8-10 reps
- Pulldown with straight arms ? 5 sets x 16-18 reps
- Forward pull ? 2 sets x 12-15 reps
- Dumbbell Pullover ? 2 sets x 12-15 reps
Friday ? Arms
- French press with Z-bar ? 4 sets x 6-8 reps
- Triceps with dumbbells on declined bench ? 4 sets x 8-10 reps
- Bottoms with narrow grip ? 4 sets x 16-18 reps
- Concentrated inverted curl with Z-bar ? 4 sets x 6-8 reps
- Seated Dumbbell Curl ? 4 sets x 8-10 reps
- Hammer Curl ? 4 sets x 16-18 reps
- Standing Cable Curl ? 2 sets x 12-15 reps
- Tricep extension on the machine ? 4 sets x 12-15 reps
Saturday? Shoulders and Abs
- Dumbbell shoulder press ? 4 sets x 10-12 reps
- High Incline Bench Shoulder Press ? 5 sets x 8-10 reps
- 45 degree shoulder press ? 5 sets x 10-12 reps
- Sitting sides ? 5 sets x 20 repetitions
- Leaning hindquarters ? 4 sets x 10-12 reps
- Posteriors on the machine ? 4 sets x 12-15 reps
- Garhammer Elevations ? 4 sets x 10-12 reps
- Hip raises ? 4 sets x 12-15 reps
- Pray ? 5 sets x 20 repetitions
Sunday
- Low-intensity cardio or rest
Diet
- Meal 1
- Meat
- Spinach
- Eggs
- Strong coffee
- Meal 2
- Oat
- whey
- Blackberries
- Meal 3
- Chicken breast
- Basmati rice
- Broccoli
- Training ? BCAA's
- Meal 4
- Oat
- whey
- Meal 5
- Cod
- Basmati rice
- Green bean
- Meal 6
- Peru
- Sweet potato
- Asparagus
Supplementation
- whey
- BCAA's
- Multivitamin
- Fish oil
- Greens
Source: simplyshredded.com and facebook
Vinny Gough's Instagram
