Diet and training of athlete Michelle Lewin
Michelle Lewin is a well-known athlete in the fitness world, with participation in several competitions and the cover of several magazines.
This athlete measures 1.62m and weighs approximately 54kg.
Michelle Lewin does 5 weekly training sessions gymnasium, resting during Thursdays and Sundays.
Your training is simple, training each muscle group directly only once a week, except the legs, in which you place the greatest emphasis.
Para além do treino de musculação, faz também cardio e gosta especialmente de exercícios de alta intensidade.
Monday - Back and Biceps
- Elevations inverted and wide handle - 4 sets x 12 reps
- Lifts inverted handle - 4 sets x 10 repetitions
- Rowing on machine - 4 sets x 12 reps
- T-bar row - 4 sets x 12 reps
- Dumbbell curl - 6 sets x 12 repetitions
- Curl with Z bar - 4 sets x 12 reps
- Curl with bar - 4 sets x 12 reps
Tuesday - Hamstrings and twins
- Leg curl - 4 sets x 12 reps
- Seated leg curl - 4 sets x 12 reps
- Dead weight - 4 sets x 10-15 repetitions
- Lifting twins sitting - 8 sets x 20 reps
- Elevation of twins in the smith - 6 sets x 20 reps
Wednesday - Triceps and shoulders
- Standing triceps extension with dumbbell - 6 sets x 12 repetitions
- Forehead tricep with Z-bar - 4 sets x 12 reps
- Tricep extension under the head with cable - 4 sets x 12 reps
- Military Press - 4 sets x 10 repetitions
- Shoulder Press - 3 sets x 10 repetitions
- High row with Z-bar - 4 sets x 12 reps
- Sides - 4 sets x 10 repetitions
Friday - Legs
- Lunges - 4 sets x 12 reps
- Good days - 6 sets x 20 reps
- One leg press - 4 sets x 15 repetitions (each leg)
- Squat - 4 sets x 12 reps
Saturday - Sit-ups
- Suspended sit-ups - 4 sets x 12 reps
- Classic sit-up - 4 sets x 20 reps
- Machine sit-up - 4 sets x 12 reps
- Abdominal on the ball - 4 sets x 20 reps
Esta atleta faz 7 refeições por dia e opta por utilizar os hidratos de carbono apenas nas 3 primeiras refeições, eliminando-os nas restantes e aumentando o consumo de gordura.
Below is Michelle Lewin's diet.
- Meal 1
- Oats with protein shake
- Meal 2
- Wase toasts with ham
- Meal 3
- Chicken breast with brown rice
- Meal 4
- Pork chop with salad
- Meal 5
- Steak with asparagus and spinach
- Meal 6
- Salmon with broccoli
- Meal 7
- Smoothie casein
Information taken from the website simplyshredded.com and Facebook.
Instagram Michelle Lewin