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

---

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

MY PHOTO OF THE WEEK: Shows Upper Body and Biceps Flexing

Hey! After a long absence, I'm back with new updates, I hope you have missed me, lol.

It's a new week , and it's time for a new picture, this photo was taken this morning after I returned from training in the gym, it was a very productive day because you spend too much time on my exercise routine and I fun in the process.

In the picture I wanted to highlight the definition, aesthetic, and muscles of my upper body and my arms, and you can clearly see the progress each award recently I have with my work in the gym, my biceps are bigger and stronger , my triceps are more defined, my chest is more muscular, and my abs is more defined, I lowered my body fat percentage, my health is great and I feel very good about my appearance in general.

I've been concentrating on my studies, but also working hard and I've kept the motivation up because I want to be better every day and I want to achieve my personal goals and physical.

If you like please leave me your comments, messages and suggestions, all are welcome constructive criticism, remember that these photos do them with much love to you my friends and followers, so enjoy.

Follow me on my Social Networks: Facebook, Twitter, Youtube, Pinterest, Google+, Flickr, Bodyspaceand Tumblr.

Even a next update.

Take Care.

Blessings, Peace, Success, Good Health and Happy Week.

:)

Model:  MrFitBoy007

TIP OF THE WEEK: Positive Thinking

The best way to see results ...

Positive Thinking

Positive thinking can have amazing results in your body. Those who focus more on the results you will, allow the body to make the changes to get the desired physique.

Source: Como Estar En Forma

Model:  Anthony Logger By Michael A. Downs For Allamericanguys

EXERCISE TIP OF THE WEEK: Work Your ABS

The abdomen needs to work to failure. 

Each exercise has a different resistance abdominal and requires a different effort.

M.H.

Model: Adam Ayash  By Michael A. Downs For Allamericanguys

TIP OF THE WEEK: Choose Your Personal Trainer Based on Results

Do not look for a personal trainer for their appearance or what you’ve gotten yourself, look for considering what he has achieved with its customers. 

This is essential to make a good choice. Understand.

EXERCISE TIP OF THE WEEK: Strengthens Chest

Four days a week, wear a heavy backpack and make a series of push-ups to failure. Then do a set of pushups asymmetric, with one hand on the floor and the other on a small box. After 5-10 repetitions, change hands and repeat.

Now the box away and do pushups with hands together to failure. Rest. Repeat every 5 times.

Source: M.H.

VIDEO OF THE WEEK: Sexy Teen Flexing Muscles in Christmas - Merry Christmas Happy Holidays and New Year 2013 -

Hey ! I'm back with a new update, the last of this year, a Christmas special show dedicated to the flexion of my muscles and to thank God and all those who since have supported me to start playing my videos and leaving their criticism constructive.

In this video I wanted to highlight all the muscles of my body, as special Christmas, showing my progress and looking forward to improve every day, so next year I will work harder in the gym and keep the motivation up, because my goal is to be better on all levels of my life.

If you like please leave me your comments, messages and suggestions.

Next year back with more updates, flexing, progress, videos, photos, and more surprises.

Follow Me on my Social Networks:

Facebook,Twitter,Youtube,Pinterest,Google+,Flickr, Bodyspace and Tumblr.

Blessings, Successes, Peace, Love and Good Health.

:)

Model: Poncho "MrFitBoy007"

TIP OF THE WEEK: Train in the Afternoon

Best time of day to train ...

In the Afternoon

Although a lot of people exercise in the morning, the University of Southern Mississippi conducted an experiment in which 16 people would train in the morning and 16 in the afternoon. Those who did so in the afternoon achieved a 3% increase in muscle mass and a decrease of 9% body fat.

Source: comoestarenforma.com

Model: Robert T. for strengthnet.com 

Photos: workout inspiration

EXERCISE TIP OF THE WEEK: Swimming

Swimming is one of the best exercises because they work all the major muscles of the body.

Source: naturalinea.com

Model: Ryan Lochte  

TIP OF THE DAY: Much Weight, Short Rest

The best way to train to burn fat is ...

Much weight, short rest

Researchers at the University of Oslo sports and exercise concluded that using a weight that allows only be lifted by 6 repetitions increases metabolism longer than exercises series but with lighter weight for 12 reps.

 Similarly, the University of New Jersey, I conclude that when resting only 30 seconds between sets, burns up to 50% more fat than when resting 3 minutes between sets.

 So if you burn more fat, using a range of 6 to 8 repetitions also rest between sets of less than one minute.

Source: comoestarenforma.com

Model: Nick Cooper by Michael A. Downs for Allamericanguys

EXERCISE TIP OF THE DAY: Do Not Crunches Every Day

Do not do crunches every day. This muscle group is like the rest and, therefore, also needs to rest for toning.

M.H.

Model: Craig Capurso

THE 10 COMMANDMENTS TO YOUR ABS

Follow these rules if you want to get your chocolate bar.

1. It is very important to work all areas, not limited to the rectus femoris.

2. Must vary as far as possible the exercises, but you've always found that going well.

3. Never leave the room without finishing the series of crunches.

4. Varies with dynamic isometrics.

5. Find a machine plate is almost the only way to vary the resistance.

6. Work to failure.

7. Train in different areas on different days.

8. Controls declines, simply do not go down by gravity.

9. Once you have a good tone abdominal, lumbar introduces an exercise for every four of abs.

10. Always stretch well to end the session.

Models : Doug P. and AAG Model by Michael A. Downs for Allamericanguys

Source: Men's Health in Spanish

VIDEO OF THE WEEK: Young Man Relaxing and Flexing Arms - ABS Showing

In this new update I present a simple video in which I wanted to show them some features of my arms, flex my biceps, triceps contracted and relax, and after a little stretch my arms to return them to their natural state.

I also wanted to show them a little of my progress in the abdominal area, one of the most important parts of the body, and that all amateur or professional athlete should work as a good abs allow us to have better stability and body balance, and help us develop more skill and ability of strength and endurance activities, there fore it is essential to work a few times a week our midsection. In my case, I can say I’ve come a long way in my work because I have reduced abdominal fat percentage and I’ve worked several routines to develop and shape my abs.

In summary these training days have been very positive because I’ve made great strides, I have reduced my body fat percentage, I have improved my diet, I have gained a little ground muscular, I’ve been going to the gym disciplined, and have fun doing what I like to work to build an athletic body, defined and healthy.

If you like please leave me your comments, messages and suggestions.

Follow Me on my Social Networks:

Facebook,Twitter,Youtube,Pinterest,Google+,Flickr and Tumblr.

Blessings, Successes, Peace, Love and Good Health.

:)

Model: MrFitBoy007

TIP OF THE DAY: Stretched

If you're traveling and can not find a gym, try to stretch instead of training.

The volume may not increase, but research indicates that static stretching may reduce muscle atrophy associated with this type of break.

 You can stretch the entire body in 20 or 30 minutes.

Models: Brody Harris and Ray Silvera by Rick Day

EXERCISE TIP OF THE DAY: Push-Ups With Clap

If you do two push-ups with clap, you can increase your lifts charge 2% weight.

M.H.

Model: Chad White by Eric Ray Davidson 

VIDEO OF THE WEEK: Athletic Young Man Sexy PhotoShoot

In this new update, for this month I want to show by a small photo shoot, some of the progress I have recently obtained my body thanks to the days I spent in the gym training hard, truth is not an easy job because as I had mentioned in a previous video I can not consume any kind of protein supplements or multivitamins because I am making me an important treatment for my health, but do not worry it is not anything serious to prevent me from continuing my lifestyle , taking into account these drawbacks the challenge for me is much greater because the muscle that I get with my training is based only on the composition of my diet and since my body type is ecto-mesomorph, I had to make major changes in my diet to meet the physical needs that my body needs and so can respond to the physical work which is subjected at home training session and can recover the energetic and physical wear satisfactorily, allowing me to gain quality muscle mass in small quantities so but the challenge is hard but I am not discouraged, I will remain on with my gym work in a disciplined and I'm sure ocn the help of my nutritionist and sports professionals I can reach my goals.

The video shows a photo session which is divided into three sections in which I am a very casual, the next I am fun, relaxed and at last I am very sexy in underwear posing and flexing my body, it is important that all you can see photos of artistic and elegant way how athletic, defined and muscular from my body.

Youtubers I thank all for their support during these months, and if you like my videos and updates please leave me your comments, messages and suggestions.

Follow me in my Social Network:

Facebook,Twitter, Flickr, Pinterest, Google+, Youtube and Tumblr.

Blessings, Success, Peace, Love and Good Health.

Model: MrFitBoy007

EXERCISE TIP OF THE DAY: Apply More Energy Your Cardio Sessions

If you get tired then doing cardio, take energy drinks rich in caffeine to improve your performance.

M.H.

TIP OF THE DAY: Consistency

CONSISTENCY IS ALWAYS THE KEY TO SUCCESS.

Train when you must, eat your time and rest at the right times. 

If you skip a workout or eat something unhealthy or poorly nutritious, do not feel guilty, simply do not make a habit of failure.

Models: Stefan Gatt & Jim Weir by Michael A. Downs to Allamericanguys

EXERCISE GUIDES: TO DEVELOP STRONG ARMS: Preacher Curl

Guide: 

• To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
• With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
• As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
• As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
• Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise also using a low pulley with an E-Z Bar attachment instead. In this case you will need to position the bench in front of the pulley. You may also use a wider grip for variety purposes.

Source: www.bodybuilding.com

VIDEO OF THE WEEK: Young Man Flexing The Upper Body and ABS

In this new update so I want to show more detail the top of my body where they can see details of the torso, chest and abs, the idea of this video is to see the progress I have achieved after training in these areas of my body, this progress small motivate me to keep working harder every day in the gym to achieve the goals I have set physical and muscular level.

I tell them that I had some health problems, nothing serious, but even so have affected my performance in the gym, but I am very optimistic and hope to be better very soon with the help of God and the doctors, rather than discourage it , motivates me to strive to be better, I also want to tell you that I can not for some time eating any kind of protein supplements for the treatment to which I am submitting, so that will be a little more complicated for me to gain muscle faster, but I am looking for other options with the help of my nutritionist to improve my diet and meet the requirements my body needs to grow on the muscle, it does not leave my goals and my goal is to grow and develop an athletic body with muscle mass quality and healthy.

Thank you all for your support and love during these months, If They like my videos and updates please leave me a comment, message or suggestion.

Follow me in my social network: 

Facebook,Twitter,Flickr,Pinterest,Google+,Youtube and Tumblr.

Blessings, successes, peace, love and good health.