The Tren Twins, Michael and Christian Gaiera are a renowned pair of twin brothers who have achieved significant fame through their fitness-focused content on YouTube and TikTok.
Their impressive physiques and dedication to their craft have garnered them a substantial following across various social media platforms. In this article, we will explore the Tren Twins workout routine
| Name | Michael and Christian Gaiera |
|---|---|
| Age: | 22 years |
| Height: | 5 feet 6 inches (167 cm) |
| Weight: | 84 kg (184 lbs) |
| Date of Birth: | April 2, 2001 |
Tren Twins Workout Routine:
The Tren Twins workout routine differs from the typical ones. They follow a schedule of exercising for 5 days a week, taking a break on both Tuesday and Sunday to allow their bodies to recover.
| Monday: | Back and Bicep |
| Tuesday: | Rest Day |
| Wednesday: | Chest, Shoulders, and Triceps |
| Thursday: | Legs |
| Friday: | Arms |
| Saturday: | Chest |
| Sunday: | Rest Day |
Monday: Back and Bicep
On Monday, the Tren Twins completed a total of 9 exercises, with an average of 3 sets for each exercise, and a workout duration of 1 hour and 30 minutes.
Here is TREN Twins back and bicep routine:
1. Pull-Up (3 sets, 8 reps)
2. Cable Lat Pulldown – Wide Grip (3 sets, 8 reps)
3. Chin-Up (2 sets, 8 reps)
4. Cable Rope Deltoid Row (3 sets, 8 reps)
5. Machine T-Bar Row – Reverse Grip (3 sets, 8 reps)
6. Dumbbell Shoulder Shrug (3 sets, 8 reps)
7. Barbell Preacher Curl (2 sets, 8 reps)
8. Dumbbell Alternating Hammer Curl (3 sets, 8 reps)
9. Barbell Curl (4 sets, 8 reps)
Tuesday: Rest Day
Wednesday: Chest, Shoulders, and Triceps
The Tren Twins perform 9 exercises on Wednesday, with an average of 3 sets per exercise, and their workout duration is 1 hour and 30 minutes.
Here is TREN Twins chest, shoulders, and triceps routine:
1. Barbell Bench Press (4 sets, 8 reps)
2. Smith Machine Incline Bench Press (3 sets, 8 reps)
3. Dumbbell Incline Bench Press (3 sets, 8 reps)
4. Cable Upper Chest Crossover (3 sets, 8 reps)
5. Machine Shoulder Press (3 sets, 8 reps)
6. Dumbbell Lateral Raise (3 sets, 8 reps)
7. Tricep Pushdown V Bar (3 sets, 8 reps)
8. Barbell Skull Crusher – Reverse Grip (2 sets, 8 reps)
9. Barbell Bench Press – Close Grip (2 sets, 8 reps)
Thursday: Legs
On Thursday, The Tren Twins engaged in 5 exercises, taking 60 seconds of rest between each set, and a workout duration of 1 hour and 45 minutes.
Here is TREN Twins legs workout routine:
1. Barbell Squat (5 sets, 8 reps)
2. Hack Squat (3 sets, 8 reps)
3. Machine Leg Curl (4 sets, 8 reps)
4. Machine Leg Extension (3 sets, 8 reps)
5. Machine Seated Calf Raise (3 sets, 8 reps)
Friday: Arms
On Friday, The Tren Twins perform 11 different exercises, with an average of 3 sets per exercise. Workout duration 1 hour and 30 minutes
Here is TREN Twins arms workout routine:
1. Barbell Curl (4 sets, 8 reps)
2. Dumbbell Alternating Hammer Curl (3 sets, 8 reps)
3. Barbell Skull Crusher – Reverse Grip (3 sets, 8 reps)
4. EZ Bar Curl (3 sets, 8 reps)
5. Tricep Pushdown V Bar (3 sets, 8 reps)
6. Cable One – Arm Bicep Curl (3 sets, 8 reps)
7. Barbell Bench Press – Close Grip (3 sets, 8 reps)
8. Barbell Preacher Curl (3 sets, 8 reps)
9. Cable Rope Tricep Pushdown (3 sets, 8 reps)
10. EZ Bar Curl – Reverse Grip (3 sets, 8 reps)
11. Dumbbell Shoulder Shrug (3 sets, 8 reps)
Saturday: Chest
On Saturday, TREN Twins perform 5 exercises, an average of 3 sets per exercise. Workout duration 1 hour.
Here is TREN Twins chest routine:
1. Barbell Bench Press (4 sets, 8 reps)
2. Smith Machine Incline Bench Press (3 sets, 8 reps)
3. Dumbbell Bench Press (Palms in) (3 sets, 8 reps)
4. Dumbbell Fly (3 sets, 8 reps)
5. Machine Dip (3 sets, 8 reps)
Sunday: Rest Day
On Tuesday and Sunday, The Tren Twins prioritize rest days dedicated to recovery. As pro bodybuilders, they understand the vital role that rest plays in their overall performance and well-being.
These designated days allow them to focus on recuperating their bodies and minds, ensuring they are in optimal condition for their intense training sessions.
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TREN Twins Diet:
The Tren Twins take their diet as seriously as their workout routine. Their goal is to consume around 2500 calories per day, with a primary focus on protein. They aim to consume over 240 grams of protein daily, which exceeds their intake of carbohydrates and fats.
In terms of carbohydrates, they typically consume around 120-150 grams, and their fat intake ranges from 80-100 grams per day. This results in a breakdown of 40% protein, 30% carbohydrates, and 30% fat.
Meal 1: Breakfast
- Protein Pancakes
- Cinnamon Roasted Apples
Meal 2: Lunch
- Rice
- Chicken
- Yogurt
Meal 3: Post-Workout
- Protein Shake
Meal 5: Dinner
- Steak or Chicken
- Veggies
- Potato
- Yogurt
Conclusion
The Tren Twins, Michael and Christian Gaiera have risen to prominence due to their fitness-focused content on popular social media platforms like YouTube and TikTok.
The Tren Twins’ dedication to their fitness journey, combined with their consistent workout routine and disciplined dietary choices, has been instrumental in their success and the development of a devoted following.
Their story serves as an inspiration to aspiring fitness enthusiasts, highlighting the importance of hard work, perseverance, and a comprehensive approach to health and wellness.
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