There is a big difference to the training required for a fitness model than for a bodybuilder for two main reasons. The first reason is that the fitness model never knows when he/she is going to get called for a shoot, there is no season to prepare for, a models body needs to be in top condition 365 days a year.
The second reason is routine because a good fitness model needs to know how to look after their body. Knowing how their body responds to stress and what daily nutrition is required to live comfortably with a low body-fat are obligatory as a fitness model. A fitness model cannot quickly lose 2% body-fat for a shoot next week, they need a system that works all year round.
It starts and ends with self-knowledge and knowing exactly how your body responds to specific interventions like lifting a heavier weight or the daily calories required to maintain or reduce body-fat. The fitness model workout listed below is a typical example of the kind of training they would do.
Although the weights are light with more reps it does not mean that you will get results lifting a 5lb dumbbell 100 times. You first need to know your strength and what you can lift. Doing a set of 25 reps is a completely different type of training to lifting the heaviest weight you can for a couple of reps.
Supersets and giant sets are the key to ensuring that a workout burns the most calories and works the most muscle fibers in the targeted body-part. No more than just 30 seconds rest between supersets makes this workout listed below a tough workout.
The workout below is just one day of training with a 6 day split routine where the hard and intense workout is split into chest and shoulders on Monday followed by cardio and abdominal training on Tuesday. Back and Traps on Wednesday with legs on Thursday then another day of cardio and abs on Friday. The last workout of the week done on biceps and triceps on Saturday with a rest day on Sunday.
The workout listed below is just one chest and shoulder workout so you can see how the supersets are targeting different body-parts. The first movement is for chest followed immediately by a shoulder movement for maximum pre-exhaustion as you select a weight that you can lift a maximum of 20 times.
Monday: Chest and Shoulders:
Incline Dumbbell Bench Press 3 sets of 15-20 reps (Upper Pecs)
Dumbbell Front Raises 3 sets of 15-20 res (Front Delts)
Flat Dumbbell Bench Press 3 sets of 15-20 reps (Mid/Lower Pecs)
Dumbbell Lateral Raises 3 sets of 15-20 reps (Side Delts)
Flat Dumbbell Flyes 3 sets of 15-20 reps (Outer Pecs)
Bent-Over D/B Lateral Raises 3 sets of 15-20 reps (Rear Delts)
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