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Model Body Workout Plan

Models have to present a photogenic appearance consistently as they may be called for a shoot anytime whereas bodybuilders and athletes can train according to the season. Models depend on their physique for their paycheck and so every minute of their workout is precious. Modeling needs just as much dedication and commitment as bodybuilding does.

Training 4-5 times a week for around 45 minutes is ideal. However, models may require less training as they have to present a leaner image. Your workout plan will depend largely on the type of physique you want to develop. There is no need to spend 2-3 hours in the gym. An intense 45-minute workout is much better than a 2-3 hour freestyle session without any workout plan and focus. Many experts believe that running is the best thing you can do to stay in shape.

Diet is as important as a workout and the simple rule is to stay away from processed foods and high saturated fats. Eating well regularly and consistently is the key to a successful body transformation. According to Sean Lerwill, a model for Men’s Health and Men’s Fitness magazines, eating too much will add bodyweight and eating too little will break down muscle.

Your proper dieting will consist of 5-6 small, balanced meals throughout the day. You should focus on refueling the body with nutrients it needs and should stay away from starch, sugar and pre-packaged items. You also have to drink a lot of water at least 1 liter per 20kg of your body weight daily.

Many fitness models, if you ask them about their workout, you will notice a difference in their workout plans. Almost all fitness models have different workout plans. Here I am sharing with you the model body workout plan as under.
Day 1: Legs and Abs
Barbell squats: 4 sets of 10-12 reps
Barbell lunges: 3 sets of 10-12 reps, each leg
Leg curls: 3 sets of 12-15 reps
Leg extensions: 3 sets of 12-15 reps
Calf raises: 4 sets of 15-20 reps
Crunches: 4 sets of 25-30 reps
Leg raises: 4 sets of 15-20 reps

Day 2: Back
Weighted pull-ups: 3 sets of 8-12 reps
Overhand grip barbell row: 3 sets of 10-12 reps
Close-grip pulldowns: 4 sets of 10-12 reps
Seated cable row: 4 sets of 12-15 reps
Dumbbell row: 3 sets of 10-12 reps
Back extension: 3 sets of 15-20 reps

Day 3: Biceps and Abs
Barbell biceps curl: 3 sets of 10-12 reps
EZ bar biceps curl: 3 sets of 10-12 reps
Hammer dumbbell curl: 3 sets of 8-12 reps
Single-arm dumbbell concentration curl: 3 sets of 12-15 reps
Cable crunches: 4 sets of 25-30 reps
Hanging leg raise: 4 sets of 15-20 reps
Mountain climbers: 3 sets of 15-20 reps for each leg

Day 4: chest
Pushups: 3 sets to failure
Incline barbell bench press: 3 sets of 8-12 reps
Flat dumbbell bench press: 3 sets of 10-12 reps
Decline dumbbell bench press: 3 sets of 10-12 reps
Flat bench dumbbell fly: 3 sets of 10-15 reps
Dumbbell pullover: 3 sets of 10-12 reps

Days 5: Triceps and Abs
Triceps dips: 2 sets of 12-15 reps
One-arm dumbbell extension: 3 sets of 10-12 reps each
Lying EZ bar extension: 3 sets of 10-12 reps
Push down: 3 sets of 12-15 reps
Triceps kickback: 3 sets of 12-15 reps
Bicycle crunches: 3 sets of 20-25 reps on each side
Seated knee tuck: 3 sets of 15-20 reps
Side plank: 2 sets of 15-20 reps on each side

Day 6: Shoulder
Seated barbell military press: 3 sets of 10-12 reps
Dumbbell shoulder press: 3 sets of 10-12 reps
Dumbbell overhead press: 3 sets of 8-12 reps
Side lateral raise: 3 sets of 10-12 reps
Dumbbell front raise: 3 sets of 10-12 reps
Upright barbell row: 3 sets of 12-15 reps
Dumbbell shrugs: 3 sets of 12-15 reps

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