Daniel Blackwell Workout Routine

Daniel Blackwell is a Fitness Model and a former professional football player who had to stop playing after suffering a bad hamstring injury. Daniel Blackwell, born in the UK, got introduced to fitness at a young age. He has been steadily rising in the fitness industry and continues to motivate and inspire all his followers. Actually, he has over 30,000 Instagram followers and he consistently posts up motivational progress pictures.
  • Height — 6’1” – 185 cm
  • Weight — 200 lbs – 91 kg
  • Born — 1991
  • Occupation — Fitness model 



DIET PLAN 



Daniel has cheat meal in a day. On that day he eats his favorite food pizza and chocolate Cakes.

Meal 1 

  • 50 grams of Oats 
  • 2 scoops of Whey Protein 
Meal 2
  • 60 grams of Brown Rice
  • 150 grams of steamed Tilapia Fish  
  • Asparagus
Meal 3 
  • 175 grams of Turkey Breast 
  • Asparagus 
  • 100 grams of Sweet Potato
Meal 4 (Post-workout) 
  • 60 grams Gen R8 Vitargo 
  • 50 grams Whey Protein
Meal 5
  • 150 grams of Sweet potato 
  • 170 grams of Chicken Breast 
  • Spinach
Meal 6
  • 1 whole Egg 
  • 8 Egg Whites
Meal 7
  • 1/2 an Avocado blended in Water with Asparagus & 50 grams of Whey Protein

SUPPLEMENTS 


  • Whey Protein (chocolate coconut flavor) 
  • BCAA’s 
  • Glucosamine Sulphate 
  • Inferno (Fat burner) 
  • Casein Protein Powder

ROUTINE 


Day 1 – Legs 
Day 2 – Chest 
Day 3 – Back 
Day 4 – Shoulders 
Day 5 – Abs / Calves 
Day 6 – Arms 
Day 7 – Rest 


EXERCISES 


Day 1 (Legs) 

  1. Barbell Squats (12 sets of 10-8 reps) 

  2. Leg Press (3 sets of 20 reps) 

  3. Leg Extensions (3 sets of 20 reps) 

  4. Stiff-Legged Deadlift (12 sets of 10-8 reps) 

  5. Hamstring Curls (3 sets of 20 reps )


Day 2 (Chest) 

  1. Barbell Bench Press (12 sets of 10-8 reps) 

  2. Bench Press Hammer Strength Machine (3 sets of 12 -6)

  3. Dumbbell Flyes (15 sets of 12-10 reps) 

  4. Incline Chest Press Machine (3 sets of 20 reps) 

  5. Cable Machine Flyes (3 sets to failure) 


Day 3 (Back) 

  1. Weighted Wide Grip Pull Ups (12 sets of 10 reps) 

  2. Lat Pulldown (12 sets of 8-12 reps) 

  3. T-Bar Row (12 sets of 10-8 reps) 

  4. Underhand Lat Hammer Strength Machine (20 seconds and 15-12 reps) 

  5. Dumbbell Rows (12 sets of 10-8 reps) 


Day 4 (Shoulders) 

  1. Dumbbell Shoulder Press (12 sets of 10-8 reps) 

  2. Single-Arm Lateral Raise (3 sets of 20 reps, Heavy) 

  3. Side Lateral Raise (3 sets of 10 reps) 

  4. Rear Lateral Raises (3 sets of 10 reps, Seated) 

  5. Reverse Flyes (3 sets of 20 reps) 


Day 5 (Abs / Calves) 

  1. Seated Leg Raises (7 sets of 15 reps) 

  2. Hammer Strength Calf Machine (3 sets of 20 reps) 

  3. Donkey Calf Raises (12 sets of 10-8 reps) 

  4. Smith Machine Calf Raises (12 sets of 10-8 reps)

     


Day 6 (Arms) 

  1. Dumbbell Curls (4 sets of 15 reps) 

  2. Dumbbell Kickbacks (4 sets of 15 reps) 

  3. Preacher Curls (3 sets of 15 reps) 

  4. Barbell Skullcrusher (3 sets of 15 reps) 

  5. One Arm Cable Curls (4 sets of 12 reps) 

  6. Triceps Pushdown (4 sets of 20 reps) 





Quote 
You never know how strong you are, until being strong is the only choice you have

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