Profile: Daniel Blackwell + Workout Routine & Diet

Profile info & stats:

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