Antonie Lokhorst is a well-known fitness influencer and bodybuilder who has made a name for himself in the fitness industry. His impressive physique and dedication to his craft have earned him a large following on social media. In this article, we’ll take a closer look at his workout routine and diet.
Antonie Lokhorst Workout Routine:
Antonie Lokhorst follows a rigorous workout routine that he tailors to his specific goals. He focuses on building muscle and strength through heavy weightlifting and compound exercises. He also incorporates cardio into his routine to maintain cardiovascular health and burn fat.
Here is an example of Antonie’s workout routine:
Monday:
- Barbell Bench Press: 4 sets x 6-8 reps
- Incline Dumbbell Press: 3 sets x 10-12 reps
- Cable Flyes: 3 sets x 12-15 reps
- Triceps Pushdown: 4 sets x 10-12 reps
- Dumbbell Skull Crushers: 3 sets x 12-15 reps
Tuesday:
- Barbell Squat: 4 sets x 6-8 reps
- Deadlifts: 3 sets x 10-12 reps
- Leg Press: 3 sets x 12-15 reps
- Leg Extension: 3 sets x 12-15 reps
- Standing Calf Raises: 4 sets x 10-12 reps
Wednesday:
Rest Day
Thursday:
- Barbell Shoulder Press: 4 sets x 6-8 reps
- Seated Dumbbell Press: 3 sets x 10-12 reps
- Lateral Raises: 3 sets x 12-15 reps
- Upright Rows: 4 sets x 10-12 reps
- Barbell Shrugs: 3 sets x 12-15 reps
Friday:
- Barbell Bicep Curls: 4 sets x 6-8 reps
- Hammer Curls: 3 sets x 10-12 reps
- Cable Curls: 3 sets x 12-15 reps
- Preacher Curls: 4 sets x 10-12 reps
- Concentration Curls: 3 sets x 12-15 reps
Saturday:
Cardio (running, cycling, or swimming): 30-60 minutes
Sunday:
Rest Day
Antonie Lokhorst Diet:
Antonie Lokhorst’s diet is just as important as his workout routine. He focuses on consuming a high protein diet to support muscle growth and repair. He also limits his intake of processed foods and focuses on eating whole, nutrient-dense foods.
Here’s an example of Antonie’s daily meal plan:
Breakfast:
- 4 eggs (scrambled or boiled)
- 2 slices of whole-grain toast
- 1 cup of spinach
Mid-Morning Snack:
- 1 scoop of whey protein powder
- 1 medium-sized apple
Lunch:
- Grilled chicken breast
- 1 cup of brown rice
- 1 cup of mixed vegetables
Mid-Afternoon Snack:
- 1 serving of Greek yogurt
- 1/2 cup of berries
Dinner:
- Grilled salmon
- 1 cup of quinoa
- 1 cup of roasted vegetables (broccoli, carrots, or cauliflower)
Evening Snack:
- 1 serving of casein protein powder
- 1 tablespoon of almond butter
In conclusion, Antonie Lokhorst’s workout routine and diet are key components of his success in the fitness industry. By following a rigorous workout routine and consuming a high protein, nutrient-dense
