Workout Routines
Tavi Castro Workout Routine
What does Tavi Castro’s workout routine look like?
Tavi Castro is a bodybuilder, DJ, and a former soccer player who lives in the Netherlands. He has won multiple Musclemania international bodybuilding titles to date.
Castro began with bodybuilding after he left his football career. After many years in the fitness industry and began to involve himself in bodybuilding competitions.
In 2012, he came on the 1st place in the Musclemania Britain Junior bodybuilding championship.
Within this article, we’ll discuss Tavi Castro’s workout routine, diet, and supplements:
Current Stats
- Height: 177.5 cm – 5’10”
- Weight: 83.9 – 88.5 kg – 185 – 195 pounds
- Age: 30 years old
- Birthday: 3rd of February, 1990
- Accolades: Musclemania Junior Champion Europe, Winner, 2012
Workout Principles
Tavi Castro mostly focuses on free wights and he does low rep heavy lifting, he then moves on to hight rep drop sets with different machines.
Machines play an important role for Castro when he wants to shock any muscle group.
Tavi Castro’s Workout Routine
Over the years Tavi Castro has changed his rep ranges and he incorporates drop sets, supersets, and negatives to continually shock his muscles to new growth.
Castro normally trains 5 days a week with two to three cardio sessions for fat loss. Sometimes he likes to switch between constant cardio and HIIT.
Here is Tavi Castro’s workout routine:
Chest Workout
On this chest workout routine, Tavi Castro hits 8 different exercises with an average of 4 sets and 10 reps.
Here is Tavi Castro’s chest routine:
1. Incline dumbbell chest press (4 sets, 6-10 reps)
2. Flat dumbbell chest press (4 sets, 6-10 reps)
3. Incline dumbbell close grip press (4 sets, 6-10 reps)
4. Flat dumbbell close grip press (4 sets, 6-10 reps)
5. Seated machine chest press (4 sets, 10-15 reps)
6. Pec deck (4 sets, 10-15 reps)
7. Incline dumbbell fly (4 sets, 10-15 reps)
8. Standing cable chest fly (4 sets, 10-15 reps)
Shoulder Workout
On this shoulder workout routine, Castro performs 5 different exercises.
Here is Tavi Castro’s shoulder routine:
1. Dumbbell rear delt fly (4 sets, 10-15 reps)
2. Incline dumbbell rear delt fly (4 sets, 10-15 reps)
3. Standing dumbbell front and side raise (4 sets, 10-12 reps)
4. Behind the back, cable shoulder raise (4 sets, 10-12 reps)
5. Smith machine shrugs (8 sets, 10 reps)
Back Workout
On this back workout routine, he hits a total of 5 different exercises.
Here is Tavi Castro’s back routine:
1. Barbell deadlift (4 sets, 6-12 reps)
2. Bent over barbell row (4 sets, 8-12 reps)
3. Bent over cable row (4 sets, 8-12 reps)
4. Wide grip lat pulldown (4 sets, 8-12 reps)
5. Straight arm lat pull down (4 sets, 8-12 reps)
Leg Workout
On this leg workout routine, Castro performs 8 different exercises with an average of 4 sets and 10 reps.
Here is Tavi Castro’s leg routine:
1. Narrow stance smith machine squat (4 sets, 8-12 reps)
2. Smith machine lunge (4 sets, 8-12 reps)
3. Narrow stance leg press (4 sets, 10-12 reps)
4. Wide stance leg press (4 sets, 8-12 reps)
5. Stiff leg deadlift (4 sets, 12 reps)
6. Wide stance calf raises on leg press (4 sets, 8-12 reps)
7. Narrow stance calf raises on leg press (4 sets, 8-12 reps)
8. Standing calf raises on smith machine (4 sets, 8-12 reps)
Arm Workout
On this arm workout routine, he hits a total of 8 different exercises.
Here is Tavi Castro’s arm routine:
1. Hammer curl & concentration curl (4 sets, 6-12 reps)
2. EZ bar blaster curl (4 sets, 8-12 reps)
3. Lying down cable curl (4 sets, 10-12 reps)
4. Rotating dumbbell bicep curl (4 sets, 8-12 reps)
5. Overhead dumbbell tricep extension (4 sets, 8-12 reps)
6. Overhead cable tricep extension (4 sets, 8-12 reps)
7. Cable tricep pulldown (4 sets, 8-12 reps)
8. Single-arm cable pulldown (3 sets, 8-12 reps)
Tavi Castro’s Diet
Tavi Castro dropped his carbs to 20-30% of his caloric intake. Castro avoids over-processed foods and salt. He likes to eat a lot of chicken and fish.
Here is Tavi Castro’s diet:
1. Breakfast
- 8 Egg Whites
- 2 scoops Protein
- ¼ cup Oats
- 1 teaspoon Cinnamon
- 1 teaspoon Cacao Powder
2. Snack
- 2 scoops Protein
- ¼ cup Oats
- 1 tablespoon Coconut Oil or MCT
3. Afternoon Snack
- 2 scoops Protein
- 2 ounces Dextrose
3. Dinner
- 11 ounces or Lean Protein
- 9 ounces Yams
- 9 ounces Spinach
- 1 teaspoon Black Pepper
- 1 teaspoon Chili Powder
4. Snack
- 1-2 tablespoons Peanut Butter
- 1-ounce Almonds
- 2 slices Bread
Supplements
Tavi Castro uses the following supplements to help fuel his gains:
Summary
Tavi Castro was spotted by coaches when he began playing football and when he was 18 years old he left his football career to focus on his studies.
His interest in bodybuilding came straight after he finished his studies. Today he has won multiple fitness competitions.
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