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
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 – ? 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.