Fitness Model Sam Shepherd’s Diet & Workout Routine Revealed!
Trimmed&Toned Team.
You Can Check Out Sam Shepherd’s Full Interview With Us Here:
Sam Shepherd – Ripped 20 Year Old Fitness Model & Physique Competitor Talks With T&T
What Workout Routine Has Worked Best For You?
This routine has worked for me simply because it fits my schedule. I am a full-time college student and I train clients online. I move fast throughout the workout and then move on with my day. I make sure to get the most out of it though. You have to be flexible with your workout, but as long as you hit each muscle group once a week, hit it hard, and give it proper rest you should be fine.
Sam Shepherd’s Workout Routine:
Monday: Chest & Calves
Incline BB Bench: 4×12
Machine Chest Press: 3×20,12,10
Incline DB Flyes: 40’s x 12, 45’s x 10, 45’s x 8Superset:
Weighted Chest Dips: BW +90lbs x 15, BW +45lbs x 12, BWx12
Push-Ups: BWx15, BWx12, BWx10
Cable flies: 3×15Calf Raises: 4×10-15
Tuesday: Back
Pull-Ups: BW for 3×12
Deadlifts: 135×6, 225×6, 315×6, 455×6, 475×6, 475×6
DB Rows: 120’s for 3×10
T-Bar Rows: 3×12
Lat Pulldowns: 3×10,8,8
BB Shrugs: 3×10-12
Wednesday: Cardio & Abs
20 mins HIIT on stationary bike
Abs:
Weighted Situps: 4×16
Ab Rollouts: 4×12Superset: 3 sets
Ab Cable Crunches
Leg raises
Thursday: Shoulders
DB Shoulder Press: 90’s x 8, 90’s x 8, 80’s x 8, 75’s x 8
Superset:
Front Plate Raises: 45lb. plate for 3×10-12
DB Lateral Raises: 20’s for 3×8-10Superset:
Cable Lateral Raises: 3×8-10
Cable Front Raises: 3×8-10BB Rear Delt Raises: 3×10-12
Face Pulls: 3×10-15
Friday: Legs
Squats: 315×3, 335×3, 355×3, 365×3, 185×15
Leg Press: 5×10
Leg Extensions: 4×15
Leg curls: 3×10
Straight Leg Deadlift: 4×12,12,12,20
Calf Raises:4×10-15
Saturday: Arms
Weighted Tricep Dips: BW + 90lbs. x 10-12, BW + 90lbs. x 8, BW + 90lbs. x 6
BB Curls: 3×8-12
Decline Skullcrushers:3×12,10,8
DB Hammer Curls: 50’s x 12, 50’s x 8-10, 30’s x 10
Tricep Pushdowns: 3×8-15
Reverse EZ Bar Curls: 3×12,10,8
DB Curls: 3×8-12
Sunday:
Cardio & Abs – Same as Wednesday.
Sam Shepherd’s Diet Plan
Well my diet is ever changing and I stay pretty flexible with it. I eat as clean as possible although I do have cheat meals at times, but I always hit my macronutrients by the end of the day.
Meal 1: 7:30 am
Protein shake – 2 scoops
Meal 2: 9:30 am
4 Whole eggs
2 Cups skim milk
1 Slice whole wheat bread
1 Serving peanut butterMeal 3: 12:30 pm
Protein shake – 1 scoop
Meal 4: 2:30 pm
Mixed greens (spinach leaves, tomatoes, red onions)
Green olives
12 Boiled egg whites
1 Tbsp olive oil
2 Tbsp vinegar
1/2 Cottage cheese lowfat
1/2 Cup brown riceMeal 5: 6:00 pm
Protein shake – 1 scoop
Meal 6: 8:00 pm
6 oz Chicken breast
Medium size sweet potato
Greek yogurtMeal 7: 11.00 pm
Greek yogurt
1 Slice whole wheat bread
1 Serving peanut butter
Sam Shepherd’s Supplement Stack
I keep it simple and go with protein powder, creatine, beta alanine, fish oil, and a multivitamin. I take in just 5g of creatine a day and take beta alanine upon waking and pre-workout. Fish oil and multi are taken with lunch and before bed.
For More Of Sam Shepherd Please Visit
Facebook: SamShepherdFitness
Instagram: Samueltroyshepherd
Youtube: Samshepherd02
Twitter: YaBoySamuelTroy
Trimmed&Toned Team.