Get to know Vinny Gough athlete's training, diet and supplementation plan
Vinny Gough is a WBFF athlete sponsored by Myprotein at the age of 30 and, of course, in excellent physical condition. It measures 1.85m and weighs 84kg in competition and 96kg in off-season.
It normally uses between 4 and 5 sets per exercise, although not always, and its repetitions are also non-linear, ranging from 6 repetitions to 20 repetitions in certain exercises.
As for your food, there are 6 meals a day with what we are used to seeing, quality food in all of them.
Finally, its supplementation is simple and is also low.
If you don't know any exercise, just click on it for an illustrative image.
Monday ? Legs
- Squat ? 5 sets x 6-8 reps
- Squat ? 5 sets x 8-10 reps
- Crossed Lunges ? 5 sets x 16-18 reps
- Leg curl ? 5 sets x 6-8 reps
- Romanian deadweight ? 5 sets x 8-10 reps
- Lumbar extensions with weight ? 5 sets x 16-18 reps
- Press ? 2 sets x 20 reps
- Leg curl ? 2 sets x 18 reps
Tuesday ? chest and triceps
- Inclined press on machine ? 4 sets x 12-15 reps
- Inclined press with dumbbells ? 5 sets x 6-8 reps
- Flat press with dumbbells ? 5 sets x 8-10 reps
- Funds ? 5 sets x 16-18 reps
- Crossover ? 2 sets x 20 reps
- French press with Z-bar ? 4 sets x 6-8 reps
- Dumbbell tricep on declining bench ? 4 sets x 8-10 reps
- Narrow handle bottoms ? 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 handle ? 5 sets x 12-16 reps
- Elevations ? 5 sets x 6-8 reps
- Paddle on the machine with short handle ? 5 sets x 8-10 reps
- Pulldown with outstretched arms ? 5 sets x 16-18 reps
- Pulled forward ? 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
- Dumbbell tricep on declining bench ? 4 sets x 8-10 reps
- Narrow handle bottoms ? 4 sets x 16-18 reps
- Inverted concentrated curl with Z-bar ? 4 sets x 6-8 reps
- Curl with dumbbells sitting ? 4 sets x 8-10 reps
- Hammer Curl ? 4 sets x 16-18 reps
- Curl with standing cables ? 2 sets x 12-15 reps
- Tricep extension on the machine ? 4 sets x 12-15 reps
Saturday? Shoulders and Abdominals
- Shoulder press with dumbbells ? 4 sets x 10-12 reps
- Shoulder press on high inclined bench ? 5 sets x 8-10 reps
- Shoulder press at 45 degrees ? 5 sets x 10-12 reps
- Sides sitting ? 5 sets x 20 reps
- Inclined hindquarters ? 4 sets x 10-12 reps
- Later on the machine ? 4 sets x 12-15 reps
- Garhammer Elevations ? 4 sets x 10-12 reps
- Hip elevations ? 4 sets x 12-15 reps
- Prayers ? 5 sets x 20 reps
Sunday
- Low intensity cardio or rest
Diet
- Meal 1
- Beef
- 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
- Codfish
- Basmati rice
- Green bean
- Meal 6
- Peru
- Sweet potato
- Asparagus
Supplementation
- whey
- BCAA's
- Multivitamin
- Fish oil
- Greens
Source: simplyshredded.com and facebook
Instagram Vinny Gough
