VANESSA TIB TRAININGS- UND ERNÄHRUNGSPLAN
She began her modeling career in 2010 , where she was seen for the first time in the Aug / Sept issue of Planet Muscle and on the cover of Natural Muscle Magazine.
Since then, she has been as a popular model several times on the cover of Planet Muscle Magazine, FitnessX Magazine, published Fitness Gurls Magazine, World Physique Magazine or the Iron Man Magazine . Subsequently, the diet and exercise plan by Vanessa Tibs .
Training plan by Vanessa Tib
Monday : Training program for the legs
Warm Up - 5 to 10 minutes on the Stairmaster ( stepper)
Calf Raises on Smith Machine , standing - 10 sets x 15 reps
Iso -lateral Leg Extensions - 5 sets x 12 reps
Iso -lateral Leg Curls - 5 sets x 12 reps
Squats with the barbell - 5 sets x 10 reps stand in close and 5 sets x 10 reps Sumo Stand
Hack squat - 6 sets x 10 reps
Lunge with barbell - superset with deadlifts straight legs - 5 sets x 10 reps
Leg Press - superset with Leg Press Machine Calf Raises - 6 sets x 10 reps
Tuesday : Training program for back and biceps
Pull ups - 2 sets x 15 reps
Bent -Over Barbell Rows - superset with pulldowns on cable pulley with wide grip - 5 sets x 10 reps
Seated Row - superset with underhand Cable pulldowns - 4 sets x 10 reps
One-arm rowing with dumbbell - 4 sets x 10 reps
Iso-Lateral Front Lat Pulldown - 5 sets x 10 reps
Back Extensions - 4 sets x 10 reps
Preacher Curls - 5 sets x 10 reps
Barbell Curls 5 sets x 10 reps
Bicep curls with a narrow grip on the cable pulley - 4 sets x 12 reps
Bicep curls on cable pull - 4 sets x 10 reps
Wednesday : Training program for stomach and shoulders
Front Press with Barbell, sitting - 5 sets x 10 reps
Arnold Press , seated - superset with Bent -Over Rear Delt Raises , sitting - 4 sets x 12 reps
Lateral shoulder raises with dumbbell , standing - superset with front Shrug - 4 sets x 12 reps
Crossover Rear Delts raises on cable pull , standing - 4 sets x 12 reps
Shrugs with dumbbell - 3 sets x 12 reps
Barbell Twists , sitting - 4 × 20 reps
Weighted Ab Crunch Machine - 4 sets x 20 reps
Leg raises on the pull-up bar - 4 sets x 20 reps
Thursday : Training program for the legs
Warm Up - 5 to 10 minutes on the Stairmaster ( stepper)
Calf raises , seated - 10 sets x 15 reps
Squats with Barbell - 6 sets x 10 reps
Hack squat - 6 sets x 10 reps
Lunge with barbell - superset with deadlifts straight legs - 6 sets x 10 reps
Leg Press - superset with calf raises on the leg press - 6 sets x 10 reps
Leg Extensions - 4 sets x 12 reps
Leg Curls - 4 sets x 12 reps
Iso-Lateral Leg Press - 6 sets x 10 reps - superset with calf raises on the leg press 10 sets x 15 reps
Sunday: Closed
regeneration
Saturday : Training program for chest and triceps
Pushups - 2 sets x 25 reps
Bench press with barbell - 4 sets x 10 reps
Flies on the incline bench - 4 sets x 10 reps
Cross-Over on cable pull - 4 sets x 10 reps
Dumbbell Press on the Swiss Ball - 4 sets x 10 reps
Dips - 3 sets x 15 reps
Triceps Extensions with close grip , lying - superset with bench press, and close-grip - 4 sets x 10 reps
Rope Triceps Pushdown on cable pull - 4 sets x 12 reps
Sunday : Closed
regeneration
Vanessa Tib prefers a varied diet plan from a lot of green vegetables, lean meat and various dairy products. The daily diet comprises several meals that should be administered at short intervals. Subsequently, the daily nutritional plan of Vanessa Tib :
Eating plan by Vanessa Tib
meal 1
115 grams of fat-free Greek yogurt with a half an apple and half a teaspoon of coconut oil
meal 2
¼ cup of oatmeal with almond milk and 3 hard boiled eggs
meal 3
115 grams of grilled chicken breast with spinach and cucumber salad , dressed with extra virgin olive oil and lemon juice
meal 4
115 grams of salmon with half a " Sweet Potato " baked,
meal 5
Whey protein shake with half a banana, taking 30 minutes after the workout
meal 6
115 grams of grilled chicken breast with ¼ cup quinoa (spinach rice)
meal 7
115 grams of fat-free Greek yogurt
alivefe, 05.01.23 15:02
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