Jaco De Bruyn’s Workout Routine & Diet Plan: Revealed!

Jaco-De-Bruyn-Workout-Guide



Jaco-De-Bruyn-Diet-Workout-Plan

Jaco De Bruyn is a top South African fitness model who has taken the fitness world by storm. He was Mr Pretoria in 2009 and the first Runner-Up in Mr South Africa 2009. A Top 20 Contestant in the 2010 Mr World competition and was the first ever Heat-magazine ‘ManWatch’ winner. Jaco’s physique speaks for itself and in an interview with Trimmed&Toned he has gone into depth about what it takes to take you physique to that next level!
 
You Can Check Out Jaco’s Interview With Us Here: Jaco De Bruyn Interview
 
Jaco-De-Bruyn-Transformation-Interview
 

Jaco De Bruyn’s Workout Routine:

 

Monday: Chest/Calves

  • Flat Bench 4 sets x 10 reps
  • Incline Bench 4 sets x 10 reps
  • Incline Fly’s 4 sets x 10 reps
  • Cable Fly’s 4 sets x 10 reps
  • Seated Calf Raises 4 sets x 10 reps (Superset)
  • Standing Calf Raises 4 sets x 30 reps (Superset)

 




Tuesday: Arms

  • Standing Dumbbell Curls 4 sets x 10 reps
  • Seated Incline Dumbbell Curls 4 sets x 10 reps
  • Hammer Curls 4 sets x 10 reps
  • Preacher Curls 4 sets x 10 reps
  • EZ Bar Cable Pull Down 4 sets x 10 reps
  • Cable Rope Pull Down 4 sets x 10 reps
  • Incline Skull Crushers 4 sets x 10 reps
  • Dips 4 sets x 10 reps

 

Wednesday: Shoulders/Abs

  • Seated Dumbbell Shoulder Press 4 sets x 10 reps
  • Seated Lateral Side Raises 4 sets x 10 reps
  • Standing Barbell Upright Rows 4 sets x 10 reps
  • Military Press 4 sets x 10 reps
  • Cable Crunches 4 sets x 15 reps
  • Sit-Ups 4 sets x 20 reps
  • Leg Raises 4 sets x 20 reps

 

Thursday: Legs

  • Leg Extensions (Low weight) 7 sets x 30 reps
  • Squats 4 sets x 10 reps
  • Leg Press 4 sets x 10 reps
  • Seated Calf Raises 4 sets x 10 reps (Superset)
  • Standing Calf Raises 4 sets x 30 reps (Superset)

 

Friday: Chest/Abs

  • Flat Bench 4 sets x 10 reps
  • Incline Bench 4 sets x 10 reps
  • Incline Fly’s 4 sets x 10 reps
  • Cable Fly’s 4 sets x 10 reps
  • Cable Crunches 4 sets x 15 reps
  • Sit-Ups 4 sets x 20 reps
  • Leg Raises 4 sets x 20 reps

 

Saturday: Back/Hamstrings

  • Lat Pull Down Wide Grip 4 sets x 10 reps
  • Lat Pull Down Close Grip 4 sets x 10 reps
  • Low Row 4 sets x 10 reps
  • Deadlifts 4 sets x 10 reps
  • Lying Leg Curls 4 sets x 10 reps (Superset)
  • Standing Leg Curls 4 sets x 10 reps (Superset)
  • Stiff Leg Deadlift 4 sets x 10 reps (Superset)
  • Seated Hamstring Curls 4 sets x 10 reps (Superset)

 

Day 7: Rest

  • Recovery

 
Jaco-De-Bruyn-Workout-Guide
 

Jaco De Bruyn’s Diet: Daily Plan

 

  • Meal 1: 4 Wheatbix with Water & Canderel
  • Meal 2: 10 Eggs (9 White & 1 Yellow) Oats & a scoop of Whey Protein
  • Meal 3: 350g-400g Hake steamed, 1 cup of Brown Rice, 1 cup of Sweet Potato and Pineapple Slices
  • Meal 4: 300g of Hake and 1 cup of Broccoli
  • Meal 5: (Snack) Whey Protein shake
  • Meal 6: 350g-400g Hake steamed, 1 cup of Brown Rice, 1 cup of Brown Rice and Pineapple Slices
  • Meal 7: (Snack) Whey Protein shake with Maltodextrin & Nuts
  • Meal 8: 500g Ostrich grilled with Green Vegetables
  • Meal 9: 2 Protein shakes (Casein) & 1 scoop of Maltodextrin (Before bed)

 
Jaco-De-Bruyn-Fitness-Model

 
Please Visit And Like Jaco’s Fanpage: Jaco De Bruyn






Written by TrimmedandToned

TrimmedandToned

The Trimmed&Toned Team Are Dedicated To Bringing You The Best Fitness & Weight Loss Website Possible.

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