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