Diego Sebastian Workout Routine

Diego Sebastian is one of the world’s most accomplished Super Fitness Models. In the last 14 years as a high sought after top fitness spokes model Diego has worked with some of the biggest brands in the world.




About Diego Sebastian 


  • Born — 26 December 1969
  • Birthplace — Buenos Aires, Argentina
  • Occupation — Fitness model 
  • Residence — Los Angeles, California
  • Height — 6’4
  • Weight — 220 lbs
  • Eyes Color — Brown
  • Hair Color — Brown

DIET PLAN 



Meal 1
  • Oatmeal 
  • Protein Powder
Meal 2
  • Chicken 
  • Whole Grains
Meal 3
  • Ground Bison 
  • Yams
Meal 4
  • Protein shake 
Meal 5
  • Chicken 
  • Veggies
Meal 6
  • Protien shake 
Meal 7
  • White Fish 
  • Veggies

SUPPLEMENTS 


Diego Sebastian is sponsored by QNT supplements out of Belgium. Here are some supplements consumed by Diego –
  • Riptek 
  • Hydroval 
  • Textek

ROUTINE 



Monday 
Cardio / Legs 

Tuesday 
Cardio / Chest / Back / Abs 

Wednesday 
Cardio / Arms 

Thursday 
Cardio (1 hour Santa Monica Stairs)

Friday 
Cardio / Shoulders / Back / Abs 

Saturday 
Full Body Circuit Training (Outdoor) 

Sunday 
Rest  


EXERCISES 



Monday (Cardio / Legs) 

  1. Cardio (1 hour,  Running or Cycling) 

  2. Single Leg Press (4 sets of 15,12,10,8 reps) 

  3. Calves Extension (4 sets of 10 reps,  Super-set) 

  4. Leg Press (4 sets of 10 reps,  2 dropsets of 10 reps )

  5. Stiff-Legged Deadlift (4 sets of 15 reps) 

  6. Walking Dumbbell Lunges (2 sets of 10 reps) 

  7. Single Leg Extension (2 sets of 10 reps) 

  8. Leg Extension (2 dropsets of 15 reps) 

  9. Leg Curls (4 sets of 10 reps) 

  10. Hack Squat (3 sets of 25,15,10 reps) 

Tuesday (Cardio / Chest / Back / Abs) 

  1. Cardio (1 hour) 

  2. Machine Pulldown (4 sets of 25,15,10,10 reps) 

  3. Dumbbell Incline Press (6 sets of 25,15,12,10,8,6 reps) 

  4. One-Arm Dumbbell Row (4 sets of 10 reps) 

  5. Flat-Bench Press (2 sets of 10 reps) 

  6. Machine Press (2 sets of 14 reps) 

  7. Pullups (4 sets of 25 reps)

     

  8. Incline Cable Flyes (6 sets of 10 reps) 

  9. Decline Cable Flyes (6 sets of 10 reps) 

  10. Flat Cable Flyes (6 sets of 10 reps) 

  11. Hanging Leg Raises 

  12. Crunches 


Wednesday (Cardio / Arms) 

  1. Cardio (1 hour) 

  2. Triceps Pushdown (4 sets of 10 reps) 

  3. Dumbbell Curls (4 sets of 10,8,6,6 reps) 

  4. Incline Skullcrusher (4 sets of 25 15,10,10 reps) 

  5. Wide-grip Biceps Curls (4 sets of 10,8,6,6 reps) 

  6. Preacher Curls (4 sets of 12,10,8,6 reps, Close Grip) 

  7. Reverse Grip Curls (4 sets of 10 reps) 

  8. Standing Peak Curls (4 sets of 10 reps) 

  9. Cable Triceps Extensions (1 set of 10 reps, Normal grip) 

  10. Cable Triceps Extensions (1 set of 10 reps, Reverse grip)

  11. Cable Triceps Extensions (1 set of 10 reps, Hammer grip)

  12. Dumbbell Forearm Curls (2 drop sets of reps of 10)


Friday (Cardio / Shoulders / Back / Abs) 

  1. Cardio (1 hour) 

  2. Arnold Press (2 sets of 15 reps,.Warm-up) 

  3. Close-Grip Pulldown (4 sets of 25, 15, 10, 8 reps)

  4. Dumbbell Shoulder Press (4 sets of 12,10,8,6 reps) 

  5. Pullups (2 sets of 25 reps) 

  6. Cable Lateral Raises (2 sets of 10 reps, Super-set)  

  7. Machine Back Flyes (2 sets of 10 reps) 

  8. Front Lateral Raises (2 sets of 10 reps, Super-set) 

  9. Hanging Leg Raise 

  10. Crunches 


Saturday (Full Body Circuit Training, Outdoor) 

  1. Cardio (1 hour Santa Monica Stairs)

  2. Stairs (20)

  3. Push-Up (200)

  4. Pullups (50)

  5. Sprinting Up Hill (2x 40 Yard)

  6. Biceps Curls (2 sets of 10-12 reps) 

  7. Triceps Extension (2 sets of 10-12 reps) 

  8. Lateral Raise (2 sets of 10-12 reps) 

  9. Walking Lunges (2 sets of 20 reps) 







Quote 
The pain of today is the victory of tomorrow .

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