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

Amer-Kamra-Pics



AmerTheHammerWorkoutRoutine
 

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

 
AmerTheHammer-Transformations
 

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

 
Hammer-Fitness
 

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

 
Hammer-Fitness-Pics
 

For More Of Amer Please Check Out:

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



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