Jaco De Bruyn Workout Routine

Jaco De Bruyn is an upcoming model from South Africa who has won many awards so far.He has also won many competition like Mr South Africa Model of the Year, Mr Physique 2011, WBFF Pro 2013 and WBFF Worlds Pro Muscle Model 3rd Place 2013 to name a few. He started training at the age of 24.




About Jaco De Bruyn 

  • Born — 1983
  • Height — 6’1” – 184 cm
  • Weight — Off Season: 96 kg – 211 lbs, Competition Mode: 88 kg – 194 lbs
  • Country — South Africa 
  • Occupation — Professional Bodybuilder, Fitness model 
  • Website — www.jacodebruyn.com

DIET PLAN 

Meal 1
  • Protein Shake 
  • Oats 
  • 8 Egg Whites
Meal 2 (Post-workout) 
  • Protein Shake
Meal 3
  • Rice Cakes 
  • Cottage Cheese 
  • Tuna
Meal 4
  • Chicken or Fish or 
  • Broccoli or Green Beans 
  • Brown Rice
Meal 5
  • Protein Shake 
  • Nuts 
  • Banana or Rice Cakes
Meal 6
  • Rice Cakes 
  • Cottage Cheese 
  • Tuna
Meal 7
  • Chicken, Fish or Steak 
  • 2 green vegetables 
  • Brown Rice or Sweet Potato


SUPPLEMENTS 

  • Isolated whey 
  • L-glutamine 
  • BCAA 
  • Casein (Slow Release Protein) 
  • Multivitamin 
  • Creatine

ROUTINE  


Monday  – Chest / Calves 

Tuesday – Biceps / Triceps 
Wednesday – Shoulders / Abs 
Thursday – Quads / Calves 
Friday – Chest / Abs 
Saturday – Back / Hamstrings 
Sunday – Rest 


EXERCISES 


Monday (Chest / Calves) 
Chest
  1. Flat Bench Press (4 sets of 10 reps) 

  2. Incline Bench Press (4 sets of 10 reps) 

  3. Incline Flyes (4 sets of 10 reps) 

  4. Cable Flyes (4 sets of 10 reps) 

Calves

  1. Seated Calf Raises (4 sets of 30 reps, Superset) 

  2. Standing Calf Raises (4 sets of 30 reps) 


Tuesday (Biceps / Triceps) 
Biceps
  1. Dumbbell Curls (4 sets of 10 reps) 

  2. Incline Dumbbell Curl (4 sets of 10 reps) 

  3. Hammer Curls (4 sets of 10 reps) 

  4. Preacher Curls (4 sets of 10 reps) 

Triceps

  1. Cable Pushdowns (4 sets of 10 reps) 

  2. Rope Pressdown (4 sets of 10 reps)

     

  3. Incline Skullcrusher (4 sets of 10 reps) 

  4. Dips (4 sets of 10 reps) 


Wednesday (Shoulders / Abs) 
Shoulders
  1. Seated Dumbbell Shoulder Press (4 sets of 10 reps) 

  2. Seated Lateral Raises (4 sets of 10 reps) 

  3. Barbell Front Raise (4 sets of 10 reps) 

  4. Military Press (4 sets of 10 reps) 

Abs

  1. Cable Crunches (4 sets of 15 reps) 

  2. Sit-Ups (4 sets of 20 reps) 

  3. Leg Raises (4 sets of 20 reps) 


Thursday (Quads / Calves) 
Quads
  1. Leg Extension (7 sets of 30 reps, low weight) 

  2. Barbell Squats (4 sets of 10 reps, heavy weight) 

  3. Leg Press (4 sets of 10 reps, heavy weight) 

Calves

  1. Seated Calf Raises (4 sets of 30 reps, Superset) 

  2. Standing Calf Raises (4 sets of 30 reps) 


Friday (Chest)/ Abs) 
Chest
  1. Flat Bench Press (4 sets of 10 reps) 

  2. Incline Bench Press (4 sets of 10 reps) 

  3. Incline Flyes (4 sets of 10 reps) 

Abs

  1. Cable Crunches (4 sets of 15 reps) 

  2. Sit-Ups (4 sets of 20 reps) 

  3. Leg Raises (4 sets of 20 reps) 


Saturday (Back / Hamstrings) 
Back
  1. Wide-grip Lat Pulldown (4 sets of 10 reps) 

  2. Close-Grip Lat Pulldown (4 sets of 10 reps) 

  3. Low Rows (4 sets of 10 reps) 

  4. Deadlifts (4 sets of 10 reps) 

Hamstrings

  1. Lying Leg Curls (4 sets of 10 reps, Superset) 

  2. Standing Leg Curls (4 sets of 10 reps) 

  3. Stiff-Legged Deadlift (4 sets of 10 reps, Superset) 

  4. Hamstring Curls (4 sets of 10 reps) 





Quote 
Challenges are what makes life interesting.  Overcoming them is what makes life meaningful.


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