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.
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
|
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
|
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
|
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.
