Professional fitness program for strength male models

How did you get started with fitness?

When I was on the football team in Toronto, I trained to strengthen my physical fitness. Later, because I was no longer good at football, I started to train in the gym to build my body.

What is your source of motivation?

Motivate yourself: "You must be able to achieve your greatest potential in life." Anyone who works hard is worthy of admiration

Training plan

Monday:

  • (20 high-five push-ups + 15 push-ups + 10 pull-ups + 12 supine leg raises) 15 minutes in total
  • Standing front neck press 5 sets x 5 times
  • Arnold Press 4 sets x 5 reps
  • Barbell front raise 4 sets x 5 times
  • Dumbbell lateral raises 6 sets x 5 times

Tuesday:

  • 100 squat jumps
  • Seated leg extensions 50 times x 2 sets
  • 6 sets of barbell squats
  • 4 sets of lunges
  • Single-leg squats 3 sets
  • Calf raises 100 times

Wednesday

  • 200 pull-ups
  • 6 sets of T-bar rows (increase weight in the last 2 sets)
  • 4 sets of station cleans
  • 135lb deadlift 40 times X 3 sets
  • Bent-over dumbbell one-arm row 4 sets
  • Reverse pedal machine heel raise 3 sets
  • Standing squats 100 times

Thursday

  • Lie on your back and raise your legs 200 times
  • Kneeling cable abdominal press 200 times
  • Seated barbell rotation 200 times
  • Cross crunches 200 times
  • Plank elbow support 200 times

Friday

  • Barbell curls 5 sets
  • Bent-over barbell curls 2 sets
  • 100 pull-ups with reverse grip
  • Dumbbell alternating hammer curl 3 sets
  • Close push-ups 200 times
  • Cable forearm press down 3 groups
  • Cable forearm push-down + reverse grip pull-up 3 sets
  • 4 sets of bent-over arm extensions

Saturday

  • 200 high-leg push-ups
  • Barbell bench press 4 sets
  • 4 sets of decline dumbbell bench press
  • Bent over wire rope chest 4 sets
  • 3 sets of ascending cable flyers

Sunday:

  • Swim, bike, or hike

Sample meals:
Meals1: Egg white pancakes (egg white, whey protein, gluten, free oats, cinnamon)
•Meal 2: 6 oz lean ground Türkiye, 4 oz yams, asparagus
•Meal 3: 30g whey protein, 2 egg whites, 1/2 cup oats, 1/4 cup blueberries
Meal4: 7 oz COD, 2 oz yams, asparagus
• 5 meals: 7.5 oz cash on delivery, 1 oz yam, spinach
•Meal 6: 40g casein/100g cheese
Supplements used
•Whey protein powder
•Branched chain amino acids
•Omega Oil