The training plan and the diet of the athlete Oksana Grishina
Oksana Grishina is a Russian athlete who competes in the Fitness category, and is a regular presence at 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 you get to know the training plan and diet of athlete Oksana Grishina.
Monday ? Chest, biceps and abs
- Inclined bench press ? 4 sets x 12-15 reps
- 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 reps
Wednesday ? Shoulders, triceps and abs
- 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 reps
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 abs
- 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 also does cardio training normally every day, once before breakfast and once in the evening.
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
