Model Workout Plan & Exercises Practical – Diets and Burn Fat Plan & Exercises

Model Workout Plan and Exercises 2

Your aim shouldn’t necessarily be to become a model, but it would be pretty fun to look like one and share that svelte figure of your, won’t it?

But looking like one is not an easy task at all, it takes a lot of dedication and a proper training and nutrition plan to achieve that shape.

But look no further, we have just the thing for you, a 30-day plan to turn that frown upside down.

Model Workout Plan and Exercises
Model Workout Plan and Exercises

Burning fat and building muscles is a popular way of making your body look better but it also is a step towards living a longer and a healthier life, something that people don’t ponder over much these days.

So, if you have been planning to step-up your game and enter the modeling regime, we have prepared the perfect plan for you.

It might not guarantee absolute success but the effects will be quite prominent.

If your objective is to get a bit of muscle mass and become leaner, the start off would be with a nutrition plan.

It might be difficult sticking to one, but it is one a really important factor in getting healthier and fitter.

Secondly, starting a workout plan which has the exact balance between weight training and cardio, basically goof resistance training.

Only cardio would just reduce your overall size and won’t give you a toner or a fit body, plus it does really less for your torso.

The Model Workout Plan is divided into 2 sets of 2 weeks.

Weeks 1-2

The first week should be all about measuring your own strength and stamina.

Also, learning proper posture for each exercise is a must and should be done by watching videos from any streaming website. or you can simply go to YouTube for videos.

Week 1 – 3 sets of 10 repetitions

Week 2 – 3 sets of 12 repetitions

Day 1: Legs and Hips

  1. Stretching – for 5 minutes
  2. Cardiovascular Workout – 5 minutes
  3. Abductor Machine
  4. Banded glute kickback
  5. Walking Lunge
  6. Barbell Deadlift
  7. Lying Leg Curl
  8. Barbell Squat
  9. Seated Calf Raise

Day 2: Abs, Shoulder, and Cardio

Watch Victoria’s Secret model full cardio workout.

  1. Stretching – 5 minutes
  2. Cardiovascular Workout – 5 minutes
  3. Barbell Shoulder Press
  4. Arnold Press
  5. Reverse Machine Fly
  6. Lateral Raise
  7. Upright Row
  8. Russian Twist
  9. Crunch
  10. Decline Crunch
  11. 20 minutes of High-Intensity Interval Training

 

Day 3: Triceps, Chest, and Cardio

  1. Stretching – for 5 minutes
  2. Cardiovascular Workout – 5 minutes
  3. Decline Skull-Crusher
  4. Dips
  5. Single-Arm Dumbbell Triceps Extension
  6. Alternate Dumbbell Floor Press
  7. Reverse-Grip Triceps Push-Down
  8. Butterfly
  9. Alternating Dumbbell Floor Press
  10. 20 minutes of High-Intensity Interval Training (HIIT)

Day 4: Biceps, Back and Cardio

  1. Stretching – 5 minutes
  2. Cardiovascular Workout – 5 minutes
  3. Back-Pull Cable Row
  4. Pull ups
  5. Dumbbell Incline Row
  6. Cable Hammer Curl
  7. Hyperextension
  8. Drag Curl
  9. 20 minutes of HIIT

Day 5: Cardiovascular Workout Only

  1. 20 minutes of HIIT

Day 6 And 7: Rest Days

After all the hard work body need some rest to regain all the strength. So, rest on 6th & 7th day to regain all energy.

Weeks 3-4

The second phase of this program is a bit more arduous than the first week since you have to get acclimatized to some different exercises and heavier weights are supposed to be used.

If you can lift any weight for 15 reps, then you are in-all-probability doing it wrong. Try using a weight so you can do 12 repetitions on the first set, 10 in the second and 8 in the third.

Week 3 – 3 sets of 8-12 repetitions to failure

Week 4 – 4 sets of 8-12 repetitions to failure

Day 1: Legs and Hips

  1. Stretching – for 5 minutes
  2. Cardiovascular Workout – 5 minutes
  3. Glute Cable Kick-Back
  4. Sumo Squat
  5. Dumbbell Reverse Lunge
  6. Kettlebell Single-Leg Deadlift
  7. Barbell Walking Lunge
  8. Box Jump
  9. Calf Press on Leg Press Machine

Day 2: Abs, Shoulder, and Cardio

  1. Stretching – 5 minutes
  2. Cardiovascular Workout – 5 minutes
  3. Alternating Cable Shoulder Press
  4. Bent-Over Rear-Dealt Raise with Head on Bench
  5. Upright Barbell Row
  6. Reverse Machine Fly
  7. Toe Toucher
  8. Bicycle Crunch
  9. Crunches
  10. 30 minutes of High-Intensity Interval Training.

 

Day 3: Biceps, Back and Cardio

  1. Stretching
  2. Cardiovascular Workout
  3. Single-Arm Dumbbell Row
  4. Single-Arm Lat Pull-Down
  5. Hyperextension
  6. Bent-Over Barbell Row
  7. Dumbbell Hammer Curl
  8. Barbell Biceps Curl
  9. 30 minutes of HIIT.

Day 4: Cardiovascular Exercise

  1. 30 minutes of High-Intensity Interval Training.

Day 5: Abs and Hips

  1. Stretching – 5 minutes
  2. Cardiovascular Workout – 5 minutes
  3. Hip Thrust
  4. Goblet Squat
  5. Leg Press
  6. Lunge Pass Through
  7. Knee Raise
  8. Exercise-Ball-Pull-In
  9. Seated Leg Tug

Day 6: Rest

As same as before, body needs rest to regainn all the stranth and stamina. So, rest on 6th day. Body requireds rest and sleep also the Model Diet to make this proccess more easy and faster.

Day 7: Triceps, Chest, and Cardio

  1. Stretching – 5 minutes
  2. Cardiovascular Workout – 5 minutes
  3. Close Grip Bench Press
  4. Dips
  5. Push-Up
  6. Dumbbell Bench press
  7. 30 minutes of HIIT.

Your food eating habits determine around 70 percent of your results.

No matter how hard you exercise, most of your physique will be dictated by what you eat. So, to determine as to how much you have to eat, you need to determine your total daily energy expenditure first.

10 x weight (kilograms) + 6.25 x height (centimetres) – 5 x age(years) – 161

The ratio of food: 40:20:20 – meaning 20 percent of calories come from fats (healthy), 40% from complex carbohydrates and 40% from proteins.

Sample Meal Plan for Your Use (6 meals a day) – Modeling Workout Diet Plan

Model Workout Diet Plan
Model Workout Diet Plan

Down below we have the best and simple Meal for Models which will help them to reduse their fat. Enjoy this Modeling Diet Plan and above we have Model Workout Plan.

If you follow one by one step nobody can stop you to gain the desirable body.

Breakfast

  1. Oatmeal – ½ cup
  2. Water – 250mL
  3. Spinach – 1 Cup
  4. Scrambled Egg Whites: 3-4

Brunch(Snack)

  1. Low-Fat Yogurt.
  2. Medium Apple
  3. Protein Shake

Lunch

  1. Grilled Chicken 100-150grams
  2. A medium Sweet Potato
  3. Steamed Asparagus

Evening Snack

  1. Protein Shake

Late-Evening

  1. Ground Chicken – 100grams
  2. Whole Wheat Bun
  3. Avocado – 2/3 slices
  4. Lettuce
  5. Tomato
  6. Onion

Dinner

  1. Scrambled Egg Whites: 4-5
  2. Spinach: 1 cup
  3. Oatmeal: 1/3 cup
  4. Small tossed Salad