Name: Daniel Blackwell
Born: 1991
Weight: 200 lbs / 91 kg
Daniel Blackwell, born in the UK, got introduced to fitness at a young age. He has played football (soccer) at a professional level and was introduced to the gym by his coaches because of a hamgstring injury.
That’s when he started working out in the gym and never looked back, after roughly 6 months he started to see progression and has been working out since.
His goal physique was that of fitness models, achieved it and was featured in many sports and health magazines at the age of 21. He has also competed in the UKBFF and is a GoNutrition & Gymshark ambassador.
Workout Routine
This is Daniel Blackwell’s current training routine.
Exercises | Sets & Reps | |
Monday: Legs | Squats | 12-10-8 |
Leg Press | 3×20 | |
Leg Extensions | 3×20 | |
Stiff Leg Deadlifts | 12-10-8 | |
Hamstring Curl Machine | 3×20 | |
Tuesday: Chest | Bench Press | 12-10-8 |
Chest Press Hammer Strength Machine | 3×12 | |
Dumbbell Fly’s | 15-12-10 | |
Incline Chest Press Machine | 3×20 | |
Cable Machine Fly’s | 3 sets to failure | |
Wednesday : Back | Weighted Wide Grip Pull Ups | 12-10-10 |
Lat Pull Down | 12-10-8 | |
T-Bar Rows | 12-10-8 | |
Underhand Lat Hammer Strength Machine | 20-15-12 | |
Dumbbell Rows | 12-10-8 | |
Thursday: Shoulders | Dumbbell Press | 12-10-8 |
Single Arm Lateral Raises (Heavy) | 3×20 | |
Side Lateral Raises | 3×10 | |
Rear Lateral Raises (Seated) | 3×10 | |
Rear Delt Reverse Fly’s | 3×20 | |
Friday: Abs/Calves | Seated Leg Raises | 7×15 |
Hammer Strength Calf Machine | 3×20 | |
Donkey Calf Raise Machine | 12-10-8 | |
Smith Machine Calf Raises | 12-10-8 | |
Saturday: Arms | Dumbbell Curls | 4×15 |
Dumbbell Kickbacks | 4×15 | |
Barbell Preacher Curls | 3×15 | |
Barbell Skull Crushers | 3×15 | |
One Arm Cable Curls | 4×12 | |
Tricep Push Downs with Rope | 4×20 | |
Sunday: Rest Day | Rest | Rest |
Nutritional Plan
This is Daniel Blackwell’s current diet.
Meal 1 | 50 grams of Oats with 2 scoops of Whey Protein & water |
Meal 2 | 60 grams of Brown Rice, 150 grams of steamed Tilapia Fish & Asparagus |
Meal 3 | 175 grams of Turkey Breast, Asparagus & 100 grams of Sweet Potato |
Meal 4 | (Post workout) 60 grams Gen R8 Vitargo & 50 grams Whey Protein |
Meal 5 | 150 grams of Sweet potato, 170 grams of Chicken Breast & Spinach |
Meal 6 | 1 whole Egg & 8 Egg Whites |
Meal 7 | 1/2 an Avocado blended in Water with Asparagus & 50 grams of Whey Protein |
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