Shredded To The Bone: Fitness Model Matus Valent workout routine And Diet

 

 “It takes more than just a good looking body. You’ve got to have the heart and soul to go with it. “

 Shredded To The Bone: Fitness Model Matus Valent

Sample Routine: (Number of reps range from 7-12 for all exercises)

 Monday: Chest/Biceps

Flat Barbell Bench Press 8 sets
Hammer Strength Flat Press 4 sets
Pec Deck 5 sets

Dips 4 sets
Cable Crossovers 5 sets
Smith Machine Incline Barbell Press 5 sets
Seated Dumbbell Preacher Curls 5 sets
Scott Bench Machine Curls 5 sets
Standing EZ Barbell Curls 4sets
Seated Dumbbell Hammer Curls 4 sets

Tuesday: Legs

Smith Machine Squats 7 sets
Leg Extension 8 sets
Leg Curls 5 sets
Leg Press 4 sets
Standing Machine Calf raises 5 sets
Seated Calf Raises 5 sets

Wednesday: Back/Triceps

Pull-ups 4 sets
T-bar Bent Over Rows 4 sets
Cable Pulldowns Wide Grip 5 sets
Seated Cable Rows 4 sets
Cable Pulldowns Close Grip 3 sets
Bent Over Lateral Dumbbell Raises 3 sets
Seated Machine Rows 4 sets
Hyper extensions3 sets
Shrugs 3 sets
Narrow (close) Grip Bench Press 5 sets
Triceps Cable Pulldowns Super setting with Dips 5 sets
One Arm Reverse Cable Pulldowns 5 sets
Triceps (rope) Cable Pull Downs 3 sets

Thursday: Chest/Biceps

Flat Barbell Bench Press 8 sets
Hammer Strength Flat Press 4 sets
Pec Deck 5 sets
Dips 4 sets
Cable Crossovers 5 sets
Smith Machine Incline Barbell Press 5 sets
Seated Dumbbell Preacher Curls 5 sets
Scott Bench Machine Curls 5 sets
Standing EZ Barbell Curls 4sets
Seated Dumbbell Hammer Curls 4 sets

Friday: Shoulders/Calves/Abs

Incline Machine Shoulder Press 5 sets
Lateral Shoulder Press on Machine 5 sets
Standing Dumbbell Front Raises 5 sets
Bent Over Dumbbell Lateral Raises 3 sets
Standing EZ Barbell Front Raises 5 sets
Standing Dumbbell Lateral Raises Super setting with Shrugs 5 sets
Leg Extensions 5 sets
Standing Calf Raises 5 sets
Seated Calf Raises 5 sets
Flat Bench Crunches with weight 3 sets
Flat Bench Leg Raises 3 sets
Crunches Machine 3 sets
Kneeling Twist Machine 4 sets (2 sets each side)
Roman Chair Leg Raises 3 sets

Saturday & Sunday, those are rest/recovery days

Sample Diet:

Meal 1: 3 slices of Wheat Toast, 6 Egg Whites and 2 Yolks and a glass of Whole Milk
Meal 2: Protein Shake with Whole Milk
Meal 3: Grilled Chicken Breasts & White Rice
Meal 4: One Banana & Low Carb Yogurt (Preworkout)
Meal 5: Protein Shake with Whole Milk (Postworkout)
Meal 6: (Night Time) Steak, Salmon, Toast & Sardines, Low Sodium Cottage Cheese or Pasta

His supplement stack includes:

1.Whey Protein
2.Amino Acids
3.Creatine
4.Preworkout Drink
5.Nitric Oxide
6.Testosterone Booster
7.Beta-alanine
8.Multivitamin
9.Glutamine