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SHREDDED male AESTHETIC physiques

muscle at it's best…

Gavin Perry

Gavin Perry is another prime example of a aesthetic South African muscle body and devoted family man. Good size with incredible vascularity.

Gavin Perry 44

Date of Birth: 19 October 1984

Place of Birth: Johannesburg

Weight: 88kg

Height: 1,72m

Residence: Lonehill, Gauteng

Status: Married

Children: Yes, Boy, Logan (2 and a half), Girl, Selene (1)

 

Gavin’s TRAINING program:

Day 1

  • Chest & Back
  • Incline smith machine Bench press6 sets of 10-6
  • Wide grip Lat pull down6 sets of 10-6
  • Smith flat bench6 sets of 10-6
  • Close grip lat pull down6 sets of 10-6
  • Cable cross from bottom6 sets of 10-6
  • Seated close grip low rows6 sets of 10-6
  • Seated pec dec machine6 sets of 10-6
  • Reverse grip bent over barbell rows6 sets of 10-6

Day 2

  • Quads & Calves
  • Wide stepped hack squat8 sets of 15
  • Leg extensions6 sets of 8-12
  • Walking lunges6 sets of 30 steps
  • Superset seated calve raise20 sets of 15
  • Cardio
  • 15 mins high intensity cardio

Day 3

  • Biceps & Triceps
  • Standing barbell curls4 sets of 10
  • Free hanging dips/ ladies bench dips4 sets of 15
  • Standing Hammer curls4 sets of 10
  • Reverse grip cable push downs4 sets of 15
  • Concentration curls (Hanging)4 sets of 10
  • Dumbbell skull crushes4 sets of 15
  • Bicep curls in cable cross (standing)4 sets of 10
  • Close grip press, in smith machine4 sets of 15

Day 4

  • Shoulders & Abs
  • Side laterals8 sets of 10-6
  • Seated smith press8 sets of 10-6
  • Seated rear delt machine8 sets of 10-6
  • Upright rows4 sets of 10-6
  • Hanging leg raises6 sets of 30
  • Rope crunches6 sets of 30
  • Plank with alternating knee raises6 sets of 30

Day 5

  • Hamstrings & Calves
  • Lying leg curls8 sets of 15
  • Stiff legged dead lift8 sets of 8-12
  • Seated leg curls6 sets of 15
  • Calf press in leg press machine22 sets of 15
  • Cardio
  • 15 mins high intensity cardio

 

Gavin’s DIET:

Meal 1

  • 60g Oats
  • 40g Supashape Pure Whey Protein
  • 100g Banana
  • SSN Muscle Vitamin Pack
  • Complex digestive enzyme
  • Probiotic

Meal 2

  • 60g Smoked chicken/turkey
  • 3 Corn thins
  • Green beans

Meal 3

  • 40g Supashape Pure Whey Protein
  • 1 serving SSN CytoGuard

Meal 4

  • 2 chicken breasts
  • 1 cup basmati rice
  • Green veg or salad
  • 2 SSN EFA
  • 2 Supashape Ultra CLA
  • 1000mg Vitamin C
  • Complex digestive enzyme
  • Probiotic

Meal 5

  • 150g Strawberries
  • 80g Biltong
  • Tablespoon peanut butter (approx. 15g)
  • Green veg or salad

Meal 6

  • 200g Fillet steak
  • Green veg or salad
  • 2 SSN EFA
  • 2 Supashape Ultra CLA
  • 1000mg Vitamin C
  • Complex digestive enzyme
  • Probiotic

Meal 7

  • SSN Micellar Casein Protein
  • Tablespoon peanut butter (approx. 15g)

Pre-Workout

  • 1 serving Supashape Amino Charge OR SSN N.O. Rage
  • 1 serving SSN CytoGuard
  • SSN Muscle Vitamin Pack

Intra-Wokout

  • 1 serving SSN CytoGuard
  • 1 serving SSN Vitargo Aftershock

Post-Workout

  • 1 Scoop Supashape Pure Whey Protein
  • 1 serving SSN CytoGuard

Before Bed

  • 1 serving or either SSN ZMA or Muscle Junkie Test Frenzy or SSN Test-Rx or SSN Anabolic drive or SSN GH Test Rush

 

Gavin’s WEB links:

 

Gavin’s PHOTOS

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