Amer ‘The Hammer’ Kamra’s Workout Routine & Diet Revealed!

 

Amer’s Stats:

Name: Amer ‘The Hammer’ Kamra
Age: 24
Residence: Toronto
Height: 6’-0”
Weight: 193lbs
Occupation: Transformation/Life Coach
Website: www.hammerfitness.com

 

 

What Is Your Workout Routine?

 

Monday: Circuit Training/Shoulders

(15 minute upper body circuit) Repeat 5 Times

• 20 Plyo Pushups
• 15 Dips
• 10 Pull-ups
• 12 Leg Raises

 

• Standing Military Press X 5 sets
• Seated Arnold Presses X 4 sets
• Front Barbell Raises X 4 sets
• Side Lateral Raises X 6 sets

 

Tuesday: Legs

• 100 Jump Squats
• Leg Extensions X 2 sets of 50 reps
• Barbell Squats X 6 sets
• Step Ups X 4 sets each leg
• 1 Legged Squats X 3 sets each leg
• Leg Extensions X 4 sets burnout

 

Wednesday: Back

• 200 Pull-ups
• T-Bar Rows X 6 sets last 2 are drop sets
• Clean Pulls X 4 sets
• Deadlifts 135lbs for 40 reps X 3 sets
• Single Arm Dumbbell Rows X 4 sets
• Toe Press X 3 sets
• Standing Calf Raise X 100 reps each calf
• Calf Jump Stretch X 100 reps

 

Thursday: Abs

• Boxing for 60 minutes
• Brazilian Jiu Jitsu for 60 minutes

 

Friday: Arms

• Barbell Bicep Curls X 5 sets
• Bent Over Barbell Curls X 2 sets
• 100 Chin Ups
• Hammer Curls X 3 sets
• Tricep Pushups X 200
• Cable Pushdown (over hand grip) X 3 sets
• Cable Pushdown (under hand grip) X 3 sets
• Tricep Kickbacks X 4 sets

 

Saturday: Chest

• 200 Wide Incline Pushups
• Dumbbell Flies
• Barbell Press (flat) X 4 sets
• Dumbbell Decline Press X 4 sets
• Cable Flies X 3 sets (high pulley)
• Cable Flies X 3 sets (low pulley)

 

Sunday: Cardio

• Tae Kwon Do for 60 minutes
• Wrestling for 60 minutes

 

 

What Is A Typical Daily Diet & Your Supplementation Like?

 

Meal 1
4 egg whites
3 whole omega 3 eggs
Oats with cinnamon
(Fish oil, glutamine)

 

Meal 2 (post workout)
Whey protein with egg whites
High glycemic fruit with a moderate glycemic carb
Leafy green salad
(Creatine, glutamine)

 

Meal 3
Turkey, chicken, fish, or beef
Leafy green salad with asparagus
Sweet potato or brown rice
Udos Oil 3-6-9

 

Meal 4
Whey protein
Raw greens juice (that I make in the juicer)
Rice cakes
1 tbsp. almond butter

 

Meal 5
White fish
Leafy green salad with asparagus

 

 

For More Of Amer Please Check Out:

http://hammerfitness.com
http://facebook.com/amerthehammer2
http://twitter.com/amerthehammer
http://statigr.am/amerthehammer