Tue. Mar 2nd, 2021

He’s been christened the most ripped teenager on the planet—Tristyn Lee is a damn freak of nature.

His Instagram and YouTube postings have gained him an immense and loyal following—turning him into one of the hottest fitness properties currently online.

Tristyn Lee Workout Program

Tristyn used to work out twice a day, morning and evenings, but found that school commitments were making this increasingly difficult.

Hence now, he trains just once a day—concentrating on one particular muscle group at a time. He will start each exercise with a high rep/low weight warm-up before hitting the sets properly.

In addition to his resistance training work, Tristyn Lee has soccer practice three times per week, performs 15 minutes of cardio exercise after each workout, and dedicates one day per week to HIIT training.

He considers this cardio work essential to keep his fitness levels up for the 90 minutes of activity that soccer demands—and enables him to retain a low body-fat percentage.

Here’s a typical week in the gym for Tristyn Lee:

Monday—Chest

  1. Incline barbell press                                                3 sets                          12-8 reps
  2. Incline dumbbell press                               3 sets                          12-8 reps
  3. Flat dumbbell press                                     3 sets                          12-8 reps
  4. Machine decline press                               3 sets                          12-8 reps
  5. Machine incline press                                3 sets                          12-8 reps
  6. Pec deck                                                        3 sets                          12-8 reps

Here’s the incredible Tristyn Lee completing the above chest-busting workout:

Tuesday—Arms

  1. Machine preacher curl                                3 sets                          12-10 reps
  2. Straight bar extensions                               3 sets                          12-10 reps
  3. Barbell bicep curl                                         3 sets                          15-12 reps
  4. Incline EZ-bar skull crushers                    3 sets                          12-10 reps
  5. Alternate dumbbell curls                            3 sets                          12-8 reps

Wednesday—Legs

  1. Leg extensions                                             3 sets                          12-8 reps
  2. Leg press                                                       3 sets                          12-10 reps
  3. Barbell squats                                              3 sets                          12-8 reps
  4. Standing cable hamstring curls                3 sets                          15-12 reps

Thursday—Shoulders

  1. Machine side lateral            raise                          3 sets                          12-8 reps
  2. Standing shoulder press                            3 sets                          12-8 reps
  3. Dumbbell shoulder press                           3 sets                          12-10 reps
  4. Dumbbell rear delt flyes                              3 sets                          12-8 reps
  5. Front raises                                                   3 sets                          12-8 reps

Friday—Back

  1. Bent over row                                               3 sets                          12-10 reps
  2. Lat pulldown                                                             3 sets                          12-10 reps
  3. Seated row                                                    3 sets                          12-10  reps
  4. Deadlift                                                          3 sets                          12-10 reps
  5. One arm row                                                 3 sets                          12-8 reps

Saturday—HIIT Cardio

Kettlebell

  1. Single-arm clean                                         3 sets                          10-15 reps
  2. Double arm front swing                              3 sets                          10-15 reps
  3. Goblet squat                                                 3 sets                          10-15 reps
  4. Single-arm overhead press                        3 sets                          10-15 reps
  5. Reverse lunge                                              3 sets                          10-15 reps
  6. Floor crunch                                                 3 sets                          10-15 reps

Take a one-minute rest between exercises.

Sprints

  1. Ten yards sprint—walk back to the beginning—20 yard sprint and walk back to start (five sets).
  2. Thirty yards sprint—return back to start with backward running (seven sets).
  3. Ten sets of a bleacher run—walk back down to re-start each set.

Circuit

  1. Burpees                                                         45 seconds
  2. Butt kickers                                                   45 seconds
  3. Squat jumps                                                  40 seconds
  4. Mountain climbers                                       35 seconds
  5. Side lunges                                                  45 seconds
  6. Push ups                                                       30 seconds
  7. Walking planks                                            45 seconds
  8. Leg raises                                                      45 seconds

Rest for one minute after each exercise.

Sunday—Rest

He follows a keto diet with a macro percentage breakdown of 70:20:5 of fats, protein and carbs. He generally hits around 3000-3500 calories per day, sometimes reaching over 4000 when he has an extra-high protein day.

Here’s a typical day in Tristyn Lee’s kitchen:

Meal #1

  • Five eggs scrambled in butter.
  • Four ounces of steak.
  • Chocolate almond milk sweetened with Stevia.
  • Kale chips.

Meal #2

  • Spinach
  • Per-peri chicken.
  • Bacon salad.
  • An avocado.

Meal #3

  • Ground beef.
  • Broccoli.
  • An avocado.
  • Coconut oil.
  • Raspberry protein shake.

Meal #4

  • Coconut shrimps.
  • Spinach.
  • Kale.
  • Cheddar cheese.
  • Salmon.

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