Gerardo Gabriel Workout Routine Diet Plan

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Musclemania Men’s 2014 Physique Champion, Gerardo Gabriel undoubtedly has a flawless body. This young college student truly has a classic combination of a great upper body, mesmerizing symmetry and body mass. Fitness model Gerardo Gabriel has most certainly managed to attract bodybuilding fans across the globe with his perfectly aesthetic and shredded physique. Bodybuilding is an art, where your body is the canvas and this young man has indeed sculpted his physique into a masterpiece. Within a very short span of time, he has won many accolades in the bodybuilding industry, credits to his competitive nature and zeal to be the best.

IFBB Fitness Model, Gerardo Gabriel.
IFBB Fitness Model, Gerardo Gabriel.

Most youngsters these days desire to get a body as fit and muscular like his, but desires alone do not fulfill the purpose. In order to build a muscular body, one needs to adhere to the strict diet plan and follow the fitness regime religiously.

Gerardo Gabriel Workout Routine

Gerardo Gabriel workout routine

Gabriel says that his motivation comes from wanting to be stronger and better than what he was yesterday. His tremendous dedication and determination towards his goal has made him create an impact within a very short span of time, which he considers as an accomplishment. His workout regime involves a rigorous 6 day a week program, when he is trying to get into his peak position and most certainly a nutritious diet. I bring to you this strenuous yet extremely productive 6 day sample fitness program.

Monday – Chest / Triceps

  • Flat Bench – 3 sets of 10 reps
  • Cable Fly’s – 5 sets of 15 reps
  • Incline Dumbbell Press – 3 sets of 12 reps
  • Dumbbell Fly’s – 5 sets of 12 reps
  • Tricep Pushdowns – 5 sets of 12 reps
  • Skull Crushers – 5 sets of 12 reps
  • Tricep Dips – 3 sets of 12 reps

Tuesday – Back / Biceps

  • Lat Pulldown Wide Grip – 4 sets of 10 reps
  • Rows – 4 sets of 10 reps
  • One Arm Dumbbell Rows – 3 sets of 10 reps
  • Lat Pulldown Reverse Grip – 3 sets of 10 reps
  • Deadlifts – 4 sets of 10 reps
  • Hammer Curls – 3 sets of 10 reps
  • Preacher One Arm Dumbbell Curls – 3 sets of 10 reps

Gerardo Gabriel six packs abs

Wednesday – Shoulders / Abs

  • Lateral Raise Dumbbell – 5 sets of 25 reps
  • Seated Dumbbell Press – 4 sets of 12 reps
  • Standing Barbell Press – 3 sets of 20 reps
  • Bent Over Rear Delt Raises – 3 sets of 25 reps
  • Front Dumbbell Raises – 2 sets of 25 reps
  • Hanging Leg Raises with Twists – 7 sets of 8 reps
  • Crunches – 5 sets of 20 reps
  • Weighted Cable Sit-Ups – 3 sets of 20 reps

Thursday – Legs / Calves

  • Leg Extensions – 5 sets of 25 reps
  • Squats – 6 sets of 25 reps
  • Leg Press – 4 sets of 8 reps
  • Barbell Lunges – 2 sets of 25 reps
  • Seated Leg Curls – 3 sets of 25 reps
  • Calf Raises Seated – 3 sets of 25 reps
  • Calf Raises Standing – 3 sets of 15 reps
  • Smith Machine Calves – 2 sets of 25 reps

Friday – Back / Biceps & Abs

  • Lat Pulldown Wide Grip – 4 sets of 10 reps
  • Rows – 4 sets of 10 reps
  • One Arm Dumbbell Rows – 3 sets of 12 reps
  • Lat Pulldown Reverse Grip – 3 sets of 10 reps
  • Deadlifts – 4 sets of 10 reps
  • Hammer Curls – 3 sets of 10 reps
  • Preacher One Arm Dumbbell Curls – 3 sets of 10 reps
  • Crunches – 3 sets of 15 reps
  • Hanging Leg Raises – 3 sets of 20 reps

Saturday – Legs / Calves

  • Leg Extensions – 5 sets of 20 reps
  • Squats – 4 sets of 15 reps
  • Leg Press – 4 sets of 15 reps
  • Single Leg Extension – 3 sets of 20 reps
  • Seated Calf Raises – 4 sets of 10 reps
  • Standing Calf Raises – 3 sets of 8 reps

Sunday – Rest

His repetition range is usually between 10-25. Although there are times when he pushes that extra bit till he knows he has given it all.

Gerardo Gabriel Diet Plan

Gerardo Gabriel diet plan

Although Gabriel claims to have an extremely fast metabolism, he follows a relatively strict diet. His diet consists of prepared meals and 1 or 2 cheat meals to please his taste buds. He keeps his calculations simple when it comes to his diet; he consumes around 2 grams of protein per pound, 2 grams of carbs per pound and fats at around 80 grams per day. He typically prefers to go for chicken and tilapia for his proteins, either sweet potato or white rice for carbs, and almonds and avocado for his fat intake.

A detailed version of his daily diet is itemized below –

Meal 1 – 6 eggs, 1 cup of oatmeal, 2 water bottles

Meal 2 – 8 oz. sweet potato, 2 tilapia fillets, 2 water bottles

Meal 3 – Cheese burger, 2 water bottles

Meal 4 – Spinach, 8 oz. chicken breast, 2 water bottles

Meal 5 – Protein shake, a protein bar

Meal 6 – ¾ cup of white rice, 2 tilapia fillets

Well, you too can acquire a ripped physique like him if you religiously follow his fitness and diet principles. However, one must consume a diet proportional to their body mass index and stick to a strict workout plan. Keep your calm, take it one session at a time and remember to keep that passion alive in you while you train.

4 COMMENTS

  1. Am ready to my district compatision so pls abs workout schedule….. U is My role model ‘Gerardo Geberial”…..

  2. this is good for us but how to get protein fr u and how to use in proper time plz email me for how tu use and how to get protein from you

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