fitness model workout

FITNESS MODEL WORKOUT

(ABERCROMBIE’S MODEL WORKOUT)

PHASE 1- Preparation

MondayExercise Sets Reps

Eliptica intervalos 8-12 Pre 15Pecho acostado 3 10Cristos 3 10Hombro Mancuerna 3 10Elevaciones laterales 3 10Curl Biceps Barra 3 10Extension triceps acostado 3 10Curl Biceps Mancuerna 3 10Fondos 3 Failure

TuesdayExercise Sets Reps

Eliptica intervalos 8-12 PRE 15 minsSentadillas 3 10Elevacion de gemelos con peso 3 10Desplantes 3 10Barras abiertas 3 10Remo inclinado con barra 3 10Levantamiento de hombro al cuello 3 10Curl de antebrazo 3 Failure

Wednesday

Morning

30 mins cardio + Abs 10 minute trainer

ThursdayExercise Sets Reps

Eliptica intervalos 8-12 Pre 15Pecho acostado 3 10Cristos 3 10

Hombro Mancuerna 3 10Elevaciones laterales 3 10Curl Biceps Barra 3 10Extension triceps acostado 3 10Curl Biceps Mancuerna 3 10Fondos 3 Failure

FridayExercise Sets Reps

Eliptica intervalos 8-12 PRE 15 minsSentadillas 3 10Elevacion de gemelos con peso 3 10Desplantes 3 10Barras abiertas 3 10Remo inclinado con barra 3 10Levantamiento de hombro al cuello 3 10Curl de antebrazo 3 Failure

Saturday Morning 30 mins + Abs 10 minute trainer

Sunday Morning 30 mins + Abs 10 minute trainer

REST: 30 seconds and a minute between sets

6 meals a day.- keep your body in an anabolic state

40% carbs, 40% protein, 20% good fats

Ex .-if you weigh 170 pounds you should consume 170 grams of protein per day

Sample DietTime Meal

Meal 1 7 am1 Cup Oatmeal3 Scrambled Eggs1 Glass of Milk

Meal 2 9 am 40 Gram Protein Shake1 Granola Bar

Meal 3 12 pm6-8 Ounce Chicken Breast1 Baked Potato1 Cup Corn

Meal 4 (post workout) 3 pm40 Gram Protein Shake1 Banana1 Gatorade

Meal 5 4 pm1 Cup Brown Rice2 Cups Mixed Vegetables6-8 Ounces Lean Fish

Meal 6 8 pm 2 Cups Cottage Cheese

Sample Supplement ScheduleSupplement Time Amount

Whey Protein Shake 9 am (Meal 2) 1 ScoopMulti-Vitamin With Lunch 1/2 Daily ServingNO Xplode Pre-Workout 1-2 ScoopsWhey Protein Shake Post-Workout 1-2 ScoopsMulti-Vitamin With Dinner 1/2 Daily Serving

Phase 2 – Weight Training 2 Months Monday

Exercise Sets RepsCardio Pre-Workout 10 minsLagartija con mochila 35 kg 3 4-6Lagartija inclinada mochila 35 kg 3 4-6Press declinado 27.3 cu kg 3 4-6Cristos mancuernas 27.3c/u 3 4-6Barra mancuerna pies 17.3 kg 3 4-6Dumbbell Shrugs 30 cu 3 4-6Remo parado 30 cu 3 4-6

Tuesday Cardio Morning 20 mins + Abs

WednesdayExercise Sets Reps

Cardio Pre- 10 mins

WorkoutTricep Extensions (Rope) 3 4-6Barbell Bicep Curls barra 39.2 negativos kg 3 4-6

Lying Tricep Extensionsbarra 39.2 kg 3 4-6Dumbbell Shoulder Press 44.6kg barra 3 4-6Lateral Dumbbell Raises 3 4-6Upright Rows40kgbarra negatives 3 4-6Tricep Dips 3 Failure

Thursday OFF

Friday

Exercise Sets RepsCardio Pre-Workout 10 minsSquats 76 kg barra 3 4-6Standing Calf Raises 3 4-6Leg Extensions 3 4-6Weighted Crunch 35kg 3 14-16Cable Crunches 3 14-16Knee Raises 15kg 3 Failure

Reverse Curls 3 8-10

Saturday Cardio Morning 20 mins + AbsSunday OFF

*the cardio sessions should consists of running, biking, or elliptical sessions preferably.

Fitness Model Ab Routine – Phase 2

In addition to the Ab work we did as part of the weight training were also doing two more abs session as part of our cardio program. These ab routines each consist of 3exercises and 3 sets per exercise. The three exercises performed during the cardio portion of the abercrombie workouts second phase are:

Basic Crunch Abdominal Bicycle Oblique Crunch

*For each exercise perform 3 sets to failure

Phase Two – Diet

aim for 1.5 grams of protein per pound of body weight every day.

Sample DietTime Meal

Meal 1 7 am1.5 Cups Oatmeal4 Scrambled Eggs1 Glass of Milk

Meal 2 9 am 1 Weight Gainer Shake

Meal 3 12 pm6-8 Ounce Turkey1.5 Cups Brown Rice1.5 Cups Vegetable

Meal 4 (post workout) 3 pm

40 Gram Protein Shake1 Banana1 Gatorade

Meal 5 4 pm1 Baked Potato1/2 Pound Hamburger1.5 Cups Vegetable

Meal 6 8 pm3 Spoonfuls of Natural Peanut Butter1 Glass of Milk


CytoSport Muscle Milk 9 am (Meal 2) 2 ScoopsMulti-Vitamin With Lunch 1/2 Daily ServingBSN NO-Xplode Pre-Workout 1-2 ScoopsCreatine Monohydrate Pre-Workout 5 grams

Whey Protein Shake Post-Workout 1-2 ScoopsCreatine Monohydrate Post-Workout 5 gramsMulti-Vitamin With Dinner 1/2 Daily Serving

Phase 3 – Weight LossGoal: To burn off excess body fatLength: 2 Months


Cardio Pre and Post 20 min each

Tricep Pull-Downs (Rope) 3 10Cable Bicep Curls 3 10Seated Dumbbell Tricep Extension 3 10

Reverse Curls 3 10Lying Tricep Extension 3 10Pull-Ups 3 10Tricep Dips 3 Failure

Tuesday cardio Morning ~ 30 mins (HIIT) 2:1


Cardio Pre and Post 20 min eachDumbbell Side Bends 3 10Decline Crunches 3 10Seated Rows 3 10Bent-Over Barbell Row’s 3 10Lat Pull-Downs 3 10Barbell Shrugs 3 10Wide Grip Pull-ups 3 10

Thursday Cardio Morning ~ 30 min (HIIT) 2:1


Cardio Pre and Post 20 min eachIncline Dumbbell Press 3 10Flat Dumbbell Press 3 10Decline Dumbbell Press 3 10Overhead Shoulder Press 3 10Bent Over Rows 3 10Lateral Raises 3 10Push-ups 3 10

SaturdayExercise Sets Reps

Cardio Pre and Post 20 min eachSquats 3 10Leg Extensions 3 10Standing Calf Raises 3 10Seated Leg Curls 3 10Yoga Ball Crunches 3 10Abdominal Plank 3 Until Failure*When choosing a weight for the forearm curls, start by using only the barbell without any weights added.

*Also for both forearm curls and the dips do as many reps as you can until your body cannot do anymore (taking your muscles to failure.)

Sunday Cardio Morning ~ 30 min (HIIT) 2:1

Cardio Routine Daily Schedule

*the cardio sessions should consists of running, biking, or elliptical sessions preferably.

The Fat Burning Meal Plan

high carb days the diet will be split into 40% protein, 40% carbs, and 20% fat.

low carb days the diet will be broken down into 55% protein, 20% carbs, and 25% fat.

Sample Diet - High Carb DayTime Meal

Meal 1 7 am1 Cup Oatmeal4 Scrambled Eggs1 Glass of Skim Milk

Meal 2 9 am 1 Whey Protein Shake

Meal 3 12 pm6-8 Ounce Lean Fish1 Cups Brown Rice1 Cups Vegetable

Meal 4 (post workout) 3 pm40 Gram Protein Shake1 Banana1 Gatorade

Meal 5 6 pm1 Baked Potato8-10 Ounce Steak1 Cups Vegetable

Meal 6 9 pm 2 Cups Cottage Cheese

Sample Diet - Low Carb DayTime Meal

Meal 1 7 am2 Pieces of Wheat Toast6 Scrambled Eggs1 Glass of Skim Milk

Meal 2 9 am 1 Whey Protein Shake

Meal 3 12 pm8-10 Ounce Turkey1/2 Cup Brown Rice1/2 Cups Vegetable

Meal 4 (post workout) 3 pm

40 Gram Protein Shake1 Banana1 Gatorade

Meal 5 4 pm1/2 Cup Green Beans3/4 Pound Hamburger (No Bun)

Meal 6 8 pm 1 Scoop Casein Protein1 Glass of Skim Milk


Whey Protein 9 am (Meal 2) 1 Scoop

L-Carnitine 45 Minutes Before Lunch 1-2 Pills

Multi-Vitamin With Lunch 1/2 Daily Serving

BSN NO-Xplode Pre-Workout 1-2 ScoopsWhey Protein Shake Post-Workout 1-2 ScoopsHigher Power Glutamine Post-Workout 5 Grams

Multi-Vitamin With Dinner 1/2 Daily Serving

Higher Power Glutamine Before Bed 3-5 Grams

The ConclusionWhat to do now?

When you’ve finished all three phases of the abercrombie workout you have two options as to what you want to do. If you want to continue building more muscle and working towards the male fitness model physique you can cycle between the second and third phase of the abercrombie workout. The best plan would be to spend two months on one phase before switching to the other. By doing this you’ll be able to maximize your overall size and strength gains.

On the other hand if you’re happy with your physique you can do something known as a maintenance workout. A maintenance workout is designed to maintain your gains but at the same time not make any more progress. The following is the maintenance program for the abercrombie male fitness model workout:


Skull Crushers 3 10Bicep Curls 3 10Rope Pull-Downs 3 10Pull-Ups 3 10Dips 3 10Wide Grip Pull-Ups 3 10Seated Rows 3 10


Bench Press 3 10Overhead Dumbbell Press 3 10Flat Bench Dumbbell Flys 3 10

Lateral Dumbbell Raise 3 10Barbell Shrugs 3 10Forearm Curls 3 FailureYoga Ball Crunches 3 Failure


Squats 3 10Calf Raises 3 10Leg Extensions 3 10Weighted Crunches 3 10Hanging Knee Raises 3 10Abdominal Bicycle 3 10

Cardio Routine Daily ScheduleDay Time Length

Monday Pre-Workout 10-15 minsTuesday Morning 30 minsWednesday Pre-Workout 10-15 minsThursday Morning 30 minsFriday Pre-Workout 10-15 minsSaturday Morning 30 minsSunday Morning 30 mins

*During the maintenance workout use the diet guide and supplement guide from the first phase of the fitness model workout.

fitness model workout

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