The training plan and the diet of the athlete Oksana Grishina
A Oksana Grishina é uma atleta russa que compete na categoria de Fitness, e é presença assídua no Mr Olympia.
Not only is she a regular presence, but she has won her category for the past three years and can be considered the best athlete in the world in the Fitness category.
It measures 1.60m and weighs approximately 52kg.
Your strength training is done only four times a week, with each muscle being trained directly once a week, except for the abdominals, which are trained in all workouts.
In addition to bodybuilding training, you bet a lot on flexibility and cardio training.
As for your diet, there are 6 meals and you will find it below.
Then get to know the training plan and the diet of athlete Oksana Grishina.
Monday - Chest, biceps and sit-ups
- Inclined bench press - 4 series x 12-15 repetitions
- Inclined chest press - 4 sets x 12-15 reps
- Openings - 3 sets x 12-15 reps
- Curl with Z bar - 3 sets x 12-15 reps
- Curl with dumbbells on the bench - 3 sets x 12-15 reps
- Weightlifters - 3 sets x 15 repetitions
Wednesday - Shoulders, triceps and sit-ups
- Shoulder press with dumbbells - 4 sets x 12-15 reps
- Sides - 4 sets x 12-15 reps
- High rowing with dumbbell - 3 sets x 12-15 reps
- Later - 3 sets x 12-15 reps
- Bench triceps extension - 3 sets x 12-15 reps
- Triceps extension on the machine - 3 sets x 12-15 reps
- Funds - 3 sets x 12-15 reps
- Leg lifting on the machine - 3 sets x 15 repetitions
Friday - Back and abs
- Wide pull on the machine - 4 sets x 12-15 reps
- Dumbbell paddle - 3 sets x 12-15 reps
- Seated row - 4 sets x 12-15 reps
- T-bar row - 4 sets x 12-15 reps
- Sit-ups on the machine - 3 sets x 12-15 reps
Sunday - Legs and sit-ups
- Squat - 4 sets x 12-15 reps
- Dead weight - 4 sets x 12-15 reps
- Press - 3 sets x 12-15 reps
- Lunges - 3 sets x 12-15 reps
- Leg curl - 3 sets x 12-15 reps
- Leg extension - 3 sets x 12-15 reps
- Dumbbell sit-ups - 3 sets x 12-15 reps
On Tuesday and Thursday he does flexibility training for 1 hour, while on Saturday he rests.
He still does cardio training normally every day, once before the breakfast and another at night.
Diet
- Meal 1
- Egg whites with oats and peanut butter
- Meal 2
- Protein shake
- Meal 3
- Chicken or turkey with rice or sweet potatoes and vegetables
- Meal 4
- Salmon or red meat with salad
- Meal 5
- Protein shake
- Meal 6
- Cottage cheese with rice cracker
- Social networks
- Facebook Oksana Grishina
- Sources: Athlete's official Facebook and simplyshredded.com
