David Laid is a fitness model and social media influencer. David Laid is 6 feet 2 inches (188 cm) tall and weighs 198 pounds (90 kg). David Laid’s Workout Routine combines compound exercises and isolation movements, focusing on building muscle mass and strength. Key exercises include bench presses, deadlifts, squats, and various isolation lifts, with a weekly schedule targeting different muscle groups.
David Laid Quick Info
- Complete Name: David Laid
- Nicknames: None specified
- Date of Birth: January 29, 1998
- Birthplace: Estonia
- Gender: Male
- Nationality: American
- Occupation: Bodybuilder, media personality
- Zodiac Sign: Aquarius
David Laid Height and Weight
- Height in Feet: 6 feet 2 inches
- Height in Centimeters: 188 cm
- Weight in Kilogram: 90 kg
- Weight in Pounds: 198 lbs
David Laid Body Size
- Hair Color: Brown
- Eye Color: Brown
- Race/Ethnicity: White
- Body Type: Muscular
- Breast/Bust Size: 105 cm
- Waist Size: 78 cm
- Hips Size: 80 cm
David Laid Workout Principles
- Blend of Bodybuilding and Powerlifting: Focus on muscle mass, strength, and aesthetics.
- Compound and Isolation Exercises: Use a mix for effective muscle development.
- Weekly Split Routine: Target different muscle groups on separate days.
- Strength and Size Focus: Add heavy lifts and high volume.
- Active Recovery: Use rest or light activity for recovery.
David Laid Workout Routine
Day 1: Chest and Triceps
- Bench Press: 4 sets of 8-12 reps
- Incline Dumbbell Press: 4 sets of 8-12 reps
- Cable Flyes: 3 sets of 12-15 reps
- Tricep Dips: 3 sets to failure
- Skull Crushers: 4 sets of 10-12 reps
- Tricep Pushdowns: 3 sets of 12-15 reps
Day 2: Back and Biceps
- Deadlift: 4 sets of 6-10 reps
- Pull-Ups: 4 sets to failure
- Bent Over Rows: 4 sets of 8-12 reps
- Seated Cable Rows: 3 sets of 12-15 reps
- Barbell Curls: 4 sets of 10-12 reps
- Hammer Curls: 3 sets of 12-15 reps
Day 3: Rest Day or Active Recovery
Light cardio or stretching
Day 4: Shoulders
- Overhead Press: 4 sets of 8-12 reps
- Side Lateral Raises: 4 sets of 12-15 reps
- Front Raises: 3 sets of 12-15 reps
- Rear Delt Flyes: 3 sets of 12-15 reps
- Shrugs: 4 sets of 10-12 reps
Day 5: Legs
- Squats: 4 sets of 6-10 reps
- Leg Press: 4 sets of 12-15 reps
- Leg Curls: 3 sets of 12-15 reps
- Leg Extensions: 3 sets of 12-15 reps
- Calf Raises: 4 sets of 15-20 reps
Day 6: Chest and Back
- Incline Bench Press: 4 sets of 8-12 reps
- Weighted Pull-Ups: 4 sets to failure
- Flat Dumbbell Press: 4 sets of 8-12 reps
- T-Bar Rows: 4 sets of 8-12 reps
- Cable Crossovers: 3 sets of 12-15 reps
- Face Pulls: 3 sets of 12-15 reps
Day 7: Rest Day or Active Recovery
Light cardio or stretching
David Laid Diet and Nutrition
Meal 1: Breakfast
- Oats: 1 cup with almond milk
- Egg Whites: 6-8
- Banana: 1
Meal 2: Mid-Morning Snack
- Greek Yogurt: 1 cup
- Mixed Berries: 1/2 cup
- Almonds: A handful
Meal 3: Lunch
- Grilled Chicken Breast: 200 grams
- Quinoa: 1 cup
- Mixed Vegetables: 1-2 cups
Meal 4: Pre-Workout Snack
- Protein Shake: 1 scoop of whey protein
- Rice Cakes: 2-3
Meal 5: Post-Workout
- Protein Shake: 1 scoop of whey protein
- Banana: 1
Meal 6: Dinner
- Salmon or Lean Beef: 200 grams
- Sweet Potato: 1 medium
- Steamed Broccoli: 1-2 cups
Meal 7: Evening Snack
- Cottage Cheese: 1 cup
- Almond Butter: 1 tablespoon