Juan Rekers is a Dutch fitness model and social media influencer known for his impressive physique and dedication to fitness. In this article, we’ll take a closer look at his background, career, workout, and diet plan, social media activity, and body measurements.
Career
Juan Rekers was born on January 17, 1994, in the Netherlands. He started working out at the age of 16 and quickly fell in love with the fitness lifestyle. He began competing in bodybuilding competitions at the age of 18 and went on to win several titles, including the Dutch national championships in 2017. He has also worked as a personal trainer and fitness model.
Workout Plan
Juan Rekers’ workout plan consists of a combination of strength training and cardio. He typically trains six days a week, focusing on a different muscle group each day. His workouts include a mix of compound exercises, isolation exercises, and cardio to improve endurance and overall fitness. He also incorporates functional training into his routine to improve mobility and prevent injuries.
Here is a more detailed breakdown of Juan Rekers’ workout plan:
Monday – Chest and Triceps
- Warm-up: 5-10 minutes of cardio
- Bench press: 4 sets of 8-10 reps
- Incline dumbbell press: 4 sets of 8-10 reps
- Cable flyes: 4 sets of 8-10 reps
- Tricep pushdowns: 4 sets of 8-10 reps
- Close grip bench press: 4 sets of 8-10 reps
- Cool-down: Stretching
Tuesday – Back and Biceps
- Warm-up: 5-10 minutes of cardio
- Deadlifts: 4 sets of 8-10 reps
- Pull-ups: 4 sets of 8-10 reps
- Seated rows: 4 sets of 8-10 reps
- Barbell curls: 4 sets of 8-10 reps
- Hammer curls: 4 sets of 8-10 reps
- Cool-down: Stretching
Wednesday – Rest Day
- Rest and recovery
Thursday – Legs
- Warm-up: 5-10 minutes of cardio
- Squats: 4 sets of 8-10 reps
- Leg press: 4 sets of 8-10 reps
- Lunges: 4 sets of 8-10 reps
- Leg extensions: 4 sets of 8-10 reps
- Leg curls: 4 sets of 8-10 reps
- Cool-down: Stretching
Friday – Shoulders and Abs
- Warm-up: 5-10 minutes of cardio
- Shoulder press: 4 sets of 8-10 reps
- Lateral raises: 4 sets of 8-10 reps
- Rear delt flyes: 4 sets of 8-10 reps
- Bicycle crunches: 4 sets of 20-30 reps
- Plank: 4 sets of 30-60 seconds
- Cool-down: Stretching
Saturday – Full Body HIIT
- Warm-up: 5-10 minutes of cardio
- High knees: 4 sets of 20-30 seconds
- Jump squats: 4 sets of 10-12 reps
- Burpees: 4 sets of 10-12 reps
- Push-ups: 4 sets of 10-12 reps
- Mountain climbers: 4 sets of 20-30 seconds
- Plank: 4 sets of 30-60 seconds
- Cool-down: Stretching
Sunday – Rest Day
- Rest and recovery
Diet Plan
Juan Rekers follows a clean and balanced diet to support his training and overall health. He typically consumes a diet rich in whole foods, including lean protein sources, complex carbohydrates, and healthy fats. He also avoids processed foods, sugar, and alcohol, and stays hydrated by drinking plenty of water throughout the day.
Social Media Activity
Juan Rekers has a strong presence on social media platforms such as Instagram, where he posts photos and videos of his workouts, nutrition tips, and lifestyle. He has a loyal following of fitness enthusiasts who look to him for motivation and inspiration.
Body Measurements
Juan Rekers stands at 6’2″ tall and weighs around 215 pounds. He has an impressive physique with a low body fat percentage and well-defined muscles. His body measurements include a chest measurement of 48 inches, a waist measurement of 32 inches, and a bicep measurement of 18 inches.
In conclusion, Juan Rekers is a highly respected fitness model and social media influencer who has inspired millions of people around the world to lead a healthy and active lifestyle. His dedication to his craft and his commitment to promoting wellness and positivity have made him a role model for fitness enthusiasts everywhere. His workout and diet plan emphasizes the importance of consistency and balance, and his social media presence serves as a source of motivation and inspiration for those looking to improve their health and fitness.
