Simeon Panda Workout Routine


Simeon is a bodybuilder and sports model who is the owner of SP Aesthetics Sportswear, a popular and growing fitness clothing brand. He is an advocate for natural bodybuilding and for empowering others to work out, and offers a training program to that end.He is from London, England and has four brothers and one sister.

Panda also encourages everyone who wants to build their muscles to stick to the right diet plan, right workout routine and training program.




About Simeon Panda 


  • Born — May 28,1986
  • Birth Place — England 
  • Birth Sign — Gemini
  • Occupation — Fitness model, Online Personal Trainer 
  • Height — 6’1” (185 cm)
  • Weight — 230 lbs (104 kgs)
  • Biceps size — 21 inch (53 cm)
  • Chest size — 50 inch (79cm)
  • Waist size — 31 inch (70cm)
  • Body fat percentage — Less than 7%
  • Website — www.simeonpanda.com


DIET PLAN 


Simeon Panda diet plan is pretty easy, he eats healthy, fresh, full of protein food, regularly, not less than 5 times a day. He eats lots of chicken, fish, red meat and love vegetables.


Meal 1

  • Oats 
  • Banana 
  • Almonds
Meal 2
  • Rice Cakes 
  • Cottage Cheese
Meal 3
  • Wholegrain Rice
  • Chicken Breast 
  • Vegetables
Meal 4
  • Wholegrain Rice
  • Chicken Breast 
  • Vegetables
Meal 5
  • Wholegrain Rice
  • Chicken Breast 
  • Vegetables
Meal 6
  • 8 Egg Whites 
  • Smoked Salmon
Meal 7
  • Mackerel 
  • Vegetables


SUPPLEMENTS 


  • BCAA (They help preserve lean muscle, support muscle growth and promote muscle recovery.)
  • L Glutamine (Helps to provide support against muscle breakdown.)
  • Cod Liver Oil (Helps in maintaining bone health and preventing fractures or osteoporosis.)
  • Creatine Monohydrate (Improves performance during exercise of high to maximal intensity.)
  • Whey Protein (Increases size and strength.)


ROUTINE 



Day 1 (Monday) – Chest 
Day 2 (Tuesday) – Legs 
Day 3 (Wednesday) – Back 
Day 4 (Thursday) – Shoulders 
Day 5 (Friday) – Arms (Biceps and Triceps )
Day 6 (Saturday) – Rest 
Day 7 (Sunday) – Legs Heavy 


EXERCISES 


DAY 1 (Chest) 

  1. Bench Press (8 sets ,Rep range from 20 to 1)

  2. Incline Bench Press (8 sets, Rep range from 20 to 1)

  3. Cable Flyes Low (6 sets, Rep range from 20 to 6)

  4. Cable Flyes High (6 sets, Rep range from 20 to 6)


DAY 2 (Legs)

  1. Leg Extensions (3 sets of 20 reps) 

  2. Squats (8 sets, Rep range from 10 to 4) 

  3. Leg Press (8 sets, Rep range from 12 to 15)

  4. Lying Leg Curls (8 sets, Rep range from 20 to 5)

  5. Calf presses on leg press (superset with raises off the wall 4 sets. Rep range 20)

  6. Donkey calf raises (superset with raises off the wall 4 sets. Rep range 20)


DAY 3 (Back) 

  1. Bent Over Row (8 sets, Rep range from 20 to 6)

  2. Lat Pulldown (8 sets, Rep range from 20 to 6)

  3. Seated Rows (8 sets, Rep range from 20 to 6)

  4. Deadlifts (8 sets, Rep range from 20 to 6)

  5. Single Arm Rows (6 sets, Rep range 10 to 6)


DAY 4 (Shoulders) 

  1. Shoulder Press (8 sets, Rep range from 20 to 6)

  2. Dumbbell Lat Raises (8 sets, Rep range from 20 to 6) 

  3. Front Raise (8 sets, Rep range from 20 to 6)

  4. Barbell Shrugs (8 sets, Rep range from 20 to 6)


DAY 5 (Arms) 

  1. Close-Grip Bench Press (8 sets, Rep range from 20 to 6) 

  2. Preacher Curls (8 sets, Rep range from 20 to 6)

  3. Pushdowns (8 sets, Rep range from 20 to 6)

  4. Hammer Curls (8 sets, Rep range from 20 to 6)


DAY 7 (Legs) 

  1. Leg Extensions (8 sets of 20 reps) 

  2. Dumbbell Walking Lunges 20+ Laps of the gym

  3. Calf Presses on Leg Press (Superset with Raises off the wall 4 sets of 20 reps) 

  4. Donkey Calf Raises (Superset with Raises off the wall 4 sets of 20 reps) 



TIPS 


  • Lift Heavy – You want your body to react? Don’t tease it with silly light weights, punish it, hit it hard until it gets better, until it gets stronger, until it grows.
  • Eat healthy because training and transformation depends on it, diet plan is as important as correct supplementation.
  • Pick a suitable workout program, and never deviate from it.





Quote 
Though some may be able to throw a stone up a hill I am prepared to push a boulder up a mountain lest I do not try.
– Simeon Panda


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