Model Body Workout Plan

Models have to present a photogenic appearance consistently as they maybe called for a shoot anytime whereas bodybuilders and athletes can train according to the season. Models depend on their physique for their paycheck and so every minute of their workout is precious. Modeling needs just as much dedication and commitment as bodybuilding does.

Training 4-5 times a week for around 45 minutes is ideal. However models may require less training as they have to present leaner image. Your workout plan will depend largely on the type of physique you want to develop. There is no need to spend 2-3 hours in the gym. An intense 45 minute workout is much better than a 2-3 hour freestyle session without any workout plan and focus. Many experts believe that running is the best thing you can do to stay in shape.

Diet is as important as workout and the simple rule is to stay away from processed foods and high saturated fats. Eating well regularly and consistently is the key to a successful body transformation. According to Sean Lerwill, a model for Men’s Health and Men’s Fitness magazines, eating too much will add bodyweight and eating too little will break down muscle. Your proper dieting will consist of 5-6 small, balanced meals throughout the day. You should focus on refueling the body with nutrients it needs and should stay away from starch, sugar and pre-packaged items. You also have to drink a lot of water at least 1 litre per 20kg of your bodyweight daily.

Many fitness models, if you ask them about their workout, you will notice a difference in their workout plans. Almost all the fitness models have different workout plans. Here I am sharing you the model body workout plan as under.

  • Day 1: Legs and Abs

Barbell squats: 4 sets of 10-12 reps

Barbell lunges: 3 sets of 10-12 reps, each leg

Leg curls: 3 sets of 12-15 reps

Leg extensions: 3 sets of 12-15 reps

Calf raises: 4 sets of 15-20 reps

Crunches: 4 sets of 25-30 reps

Leg raises: 4 sets of 15-20 reps

  • Day 2: Back

Weighted pull ups: 3 sets of 8-12 reps

Overhand grip barbell row: 3 sets of 10-12 reps

Close grip pull downs: 4 sets of 10-12 reps

Seated cable row: 4 sets of 12-15 reps

Dumbbell row: 3 sets of 10-12 reps

Back extension: 3 sets of 15-20 reps

  • Day 3: Biceps and Abs

Barbell biceps curl: 3 sets of 10-12 reps

EZ bar biceps curl: 3 sets of 10-12 reps

Hammer dumbbell curl: 3 sets of 8-12 reps

Single arm dumbbell concentration curl: 3 sets of 12-15 reps

Cable crunches: 4 sets of 25-30 reps

Hanging leg raise: 4 sets of 15-20 reps

Mountain climbers: 3 sets of 15-20 reps for each leg

  • Day 4: chest

Pushups: 3 sets to failure

Incline barbell bench press: 3 sets of 8-12 reps

Flat dumbbell bench press: 3 sets of 10-12 reps

Decline dumbbell bench press: 3 sets of 10-12 reps

Flat bench dumbbell fly: 3 sets of 10-15 reps

Dumbbell pullover: 3 sets of 10-12 reps

  • Days 5: triceps and Abs

Triceps dips: 2 sets of 12-15 reps

One arm dumbbell extension: 3 sets of 10-12 reps each

Lying EZ bar extension: 3 sets of 10-12 reps

Push down: 3 sets of 12-15 reps

Triceps kickback: 3 sets of 12-15 reps

Bicycle crunches: 3 sets of 20-25 reps on each side

Seated knee tuck: 3 sets of 15-20 reps

Side plank: 2 sets of 15-20 reps on each side

  • Day 6: Shoulder

Seated barbell military press: 3 sets of 10-12 reps

Dumbbell shoulder press: 3 sets of 10-12 reps

Dumbbell overhead press: 3 sets of 8-12 reps

Side lateral raise: 3 sets of 10-12 reps

Dumbbell front raise: 3 sets of 10-12 reps

Upright barbell row: 3 sets of 12-15 reps

Dumbbell shrugs: 3 sets of 12-15 reps

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