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

Trimmed&Toned Team.

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’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’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)