GUIDE FOR A MODEL BODY ABRECROMBIE PHASE ONE: Basic Workout, Cardio, Diet and Supplements

Basic Workout Program to build a model's body Abrecrombie, so if your dream is to have a model's body follow these simple guide that gives us Abrecrombie.

1. Monday : Chest, Shoulders, Triceps, Biceps

2. Tuesday : Legs, Back, Traps, Forearms

3. Thursday : Chest, Shoulders, Triceps, Biceps

4. Friday : Legs, Back, Traps, Forearms

*During phase 1 abs are covered on the off days as part of the cardio routine.

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Monday

Exercise	Sets	Reps
Flat Bench Press	3	10
Flat Bench Dumbbell Fly’s	3	10
Dumbbell Shoulder Press	3	10
Lateral Raises	3	10
Bicep Curls – Barbell	3	10
Lying Tricep Extensions	3	10
Bicep Curls – Dumbbell	3	10
Tricep Dips	3	Failure

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Tuesday

Exercise	Sets	Reps
Squats	3	10
Standing Calf Raises	3	10
Leg Extensions	3	10
Wide-Grip Pull-ups	3	10
Lat Pull-Downs	3	10
Dumbbell Shrugs	3	10
Forearm Curls	3	Failure

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Thursday

Exercise	Sets	Reps
Flat Bench Press	3	10
Flat Bench Dumbbell Fly’s	3	10
Dumbbell Shoulder Press	3	10
Lateral Raises	3	10
Bicep Curls – Barbell	3	10
Lying Tricep Extensions	3	10
Bicep Curls – Dumbbell	3	10
Tricep Dips	3	Failure

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Friday

Exercise	Sets	Reps
Squats	3	10
Standing Calf Raises	3	10
Leg Extensions	3	10
Wide-Grip Pull-ups	3	10
Lat Pull-Downs	3	10
Dumbbell Shrugs	3	10
Forearm Curls	3	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 you can’t do anymore (takingyour muscles to failure.)

Now that we have the weight training portion of the Abercrombie workouts first phase done let’s move on to the Cardio and Abdominal Workout Phase One.

Cardio Routine Daily Schedule

Day	Time	Length
Monday	Pre-Workout	10-15 mins
Tuesday	Pre-Workout	10-15 mins
Wednesday	Morning	30 mins + Abs
Thursday	Pre-Workout	10-15 mins
Friday	Pre-Workout	10-15 mins
Saturday	Morning	30 mins + Abs
Sunday	Morning	30 mins + Abs

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

Now Diet: 

Sample Diet

	Time	Meal
Meal 1	7 am	1 Cup Oatmeal 3 Scrambled Eggs 1 Glass of Milk
Meal 2	9 am	40 Gram Protein Shake 1 Granola Bar
Meal 3	12 pm	6-8 Ounce Chicken Breast 1 Baked Potato 1 Cup Corn
Meal 4 (post workout)	3 pm	40 Gram Protein Shake 1 Banana 1 Gatorade
Meal 5	4 pm	1 Cup Brown Rice 2 Cups Mixed Vegetables 6-8 Ounces Lean Fish
Meal 6	8 pm	2 Cups Cottage Cheese

For the first phase of the Abrecrombie workout the diet is pretty simple and you only need to follow a few important guidelines:

1. The first thing you need to concentrate on is trying to eat 6 meals a day. It may sound hard at first but each meal doesn’t need to be a full fledged meal. Meals can be something as simple as a protein shake and an apple or bagel and a can of tuna. The reason behind having 6 meals a day is to keep your body in an anabolic state so that it will be able tobuild muscle instead of burning it off as energy.

2. The second key to abercrombie workout diet is to concentrate on having a well-rounded diet that consists of 40% carbs, 40% protein, 20% good fats. Most of your carbs should be complex carbs such as whole wheat or oats. Also your fat intake should strive to avoid trans fat and saturated fats, it’s best to concentrate of getting your fats from essential fatty acids and omega 3 fatty acids. Good sources of these fats come from nuts and fish.

3. Try to include at least one quality source of protein with every meal and a total of one gram of protein per pound of body weight every day. For example if you weigh 170 pounds you should consume 170 grams of protein per day from quality protein sources like chicken, fish, milk, beef, and whey protein shakes. It’s important to maintain a high level of protein intake so the body stays in an anabolic state instead of shifting into a catabolic state where your body breaks down its hard earned muscle.

Finally a list of important supplements to complement the process: 

Sample Supplement Schedule

Supplement	Time	Amount
Whey Protein Shake	9 am (Meal 2)	1 Scoop
Multi-Vitamin	With Lunch	1/2 Daily Serving
NO Xplode	Pre-Workout	1-2 Scoops
Whey Protein Shake	Post-Workout	1-2 Scoops
Multi-Vitamin	With Dinner	1/2 Daily Serving

This concludes the first phase of the workout of Abrecrombie, we recommend you follow this guide for about a month, so try it.

Source: Abrecrombie Workout