Tavi Castro Workout Routine

/ July 22, 2016

Tavi Castro is a Bodybuilder and fitness model who is known for his international accomplishments in this discipline. He is also known for his sizable eponymous Instagram account, where he has garnered more than 1.5 million followers.

He was born in 1990 in Guadalajara, Mexico as Octavio Maginnis Castro, son of a Mexican mother and Spanish-British father. He was 5 years old when he  moved to Canada with his hard-working parents. He had been a football player his entire life. He eventually left football after discovering the bodybuilding lifestyle. He studied aerospace engineering at the Technical University of Delft.
He has won various accolades for his work as a bodybuilder, including the 2012 Musclemania Junior Europe Championship. He also maintains his own eponymous YouTube account where he posts fitness tips for more than 50,000 subscribers.
  • Born — February 3,1990
  • Born Place — Spain
  • Occupation — Fitness model 
  • Birth Sign — Aquarius
  • Height — 178 cm or 5’10”
  • Weight — 92 kg or 202 lbs
  • Favorite exercises — Squat, Bench press, Deadlift 



DIET PLAN 


Meal 1 (Breakfast)

  • 8 Egg Whites (Protein source) 
  • 1 Whole Egg (Protein source) 
  • Oatmeal (Carbohydrate source) 
  • 1 scoop Whey Isolate (Protien source) 
Snack 1
  • 2 slices of Whole Grain Bread (Carbohydrate source) 
  • Peanut Butter (Fat source) 
  • Zero Carb Nutella
Meal 2 (Lunch) 
  • Tilapia (Protein source) 
  • Sweet Potato (Carbohydrate source) 
Snack 2 (Pre-Workout) 
  • Chicken (Protein source) 
  • Brown Rice (Carbohydrate source) 
  • Vegetables (Carbohydrate source) 
Meal 3 (Post-workout) 
  • 2 scoops of Whey Isolate (Protien source) 
  • Oatmeal (Carbohydrate source) 
  • Dextrose
Snack 3 (Before bed) 
  • Greek Yoghurt (Carbohydrate source)  
  • 1 scoop Casein (Protein source)  

SUPPLEMENTS 


Breakfast 
  • Fat Burner
  • Multivitamin
  • Omega 3 2gr
  • Vitamin C 2gr
Lunch 
  • Fat Burner
  • Green Tea
  • 5gr BCAA
Dinner 
  • Green Tea 
Pre bed time
  • ZMA
  • GABA
Pre Workout 
  • 5-10gr BCAA
  • 5-10gr Creatine
  • Tribulus terrestris
Post Workout 
  • 5gr pure BCAA
  • 5gr Creatine
  • Omega 3 2gr
  • Vitamin C 2gr

ROUTINE 



Day 1 (Monday) – Legs 
Day 2 (Tuesday) – Chest and Biceps 
Day 3 (Wednesday) – Back and Traps 
Day 4 (Thursday) – Shoulders, Triceps and Abs 
Day 5 (Friday) – Chest , Calves and Cardio 
Day 6 (Saturday) – Back and Abs 
Day 7 (Sunday) – Rest (Recovery) 


EXERCISES 



DAY 1 (Legs Day) 

  1. Squat Wide Stance (4 sets of 8 reps )

  2. Squat Narrow Stance (4 sets of 8 reps) 

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

  4. Leg Press Wide Foot Placement (3 sets of 8 reps )

  5. Leg Press Narrow Foot Placement (3 sets of 8 reps) 

  6. Leg Curls (3 dropsets)

  7. Leg Extensions (3 dropsets)


DAY 2 (Chest and Biceps) 

  1. Flat Barbell Bench Press (4 sets of 8 reps) 

  2. Incline Barbell Bench Press (4 sets of 8 reps) 

  3. Dips (3 dropsets) 

  4. Flat Dumbbell Press (3 sets of 8 reps) 

  5. Incline Dumbbell Press (3 sets of 8 reps) 

  6. Barbell Curls (3 sets of 12 reps) 

  7. Heavy Hammer Curls (3 sets of 12 reps) 

  8. Cable Curls (3 dropsets) 


DAY 3 (Back and Traps) 

  1. Deadlifts (3 sets of 8 reps) 

  2. Bent-Over Barbell Row (3 sets of 8 reps) 

  3. Bent-Over V Bar Rows (3 sets of 8 reps) 

  4. Cable Rows (3 dropsets) 

  5. Barbell Shrug (4 sets of 8 reps) 

  6. Dumbbell Shrugs (4 sets of 8 reps )


DAY 4 (Shoulders, Triceps and Abs) 

  1. Military Press (4 sets of 8 reps) 

  2. Barbell Upright Rows (3 sets of 8 reps) 

  3. Side Raises (3 dropsets) 

  4. Rear Pec Deck (3 dropsets) 

  5. Skullcrusher (3 sets of 12 reps) 

  6. Cable Triceps Extensions (3 sets of 12 reps) 
  7. Overhead Cable Triceps Extensions (3 sets of 12 reps) 

  8. Kneeling Cable Crunches (3 sets of 12 reps) 

  9. Standing Cable Crunches (3 sets of 12 reps) 

  10. Weighted Leg Raises (3 sets of 12 reps) 


DAY 5 (Chest Calves and Cardio) 

  1. Incline Dumbbell Flyes (3 sets of 12 reps) 

  2. Flat Dumbbell Flyes (3 sets of 12 reps) 

  3. Incline Cable Flyes (3 sets of 12 reps) 

  4. Pec Deck (3 sets of 12 reps) 

  5. Calf Raises (3 sets of 50 reps) 

  6. Seated Calf Raises (3 dropsets) 

  7. HIIT (20 minutes) 

DAY 6 (Back and Abs) 

  1. Wide-Grip Pull-Up (3 sets of 12 reps) 

  2. Wide-Grip Pulldown (3 sets of 12 reps) 

  3. Close-Grip Pulldown (3 sets of 12 reps) 

  4. Machine Pulldown (3 sets of 12 reps) 
  5. Crunches (3 sets of 30 reps) 

  6. Ab Rows (3 sets of 30 reps) 
  7. Leg Raises (3 sets of 30 reps) 




TIPS 


  • Focus on your diet, it is 70% of the total Equation. 
  • Establish Goals, know what weight, body fat percentage, and time frame you want to achieve this is. Set lifting goals as well. Lifting the same  means staying the same. 
  • Find your motivation to get to the gym . A temporary source of motivation means a temporary attempt to your fitness goals.



Quote 
Be prepared to burn before you shine. 
– Tavi Castro


Related posts

Leave a Reply