When did you start exercising?
When I was 19 years old, I was very thin, so I started exercising and gained some muscle. After several years of training, my friend suggested that I enter a bodybuilding competition.
What kind of exercise is best for you?
Mainly the intensity range of 12-15rm is more suitable for me. It also includes some 4-6rm training.
Monday: Back, calves
Pull-ups 15 times x 4 groups
Front neck pull-down 15 times x 4 groups
Bent over barbell row 15 times x 4 groups
Seated rowing 15 times x 4 groups
Supine straight arm pull-up 15 times x 4 groups
Seated calf raise 15 times x 4 groups
Standing calf raise 15 times x 4 groups
Donkey calf raise 15 times x 4 groups
Tuesday: Thigh
(Seated leg extensions 15 times + prone leg curls 15 times) x 4 sets
(15 barbell squats + 15 seated leg curls) x 4 sets
(Leg press machine 15 times + standing single leg curl 15 times) x 4 sets
(15 Hack Squats + 15 Deadlifts) x 4 sets
Wednesday: Rest
Thursday: Shoulders, biceps
Dumbbell shoulder press 15 times x 4 groups
Barbell front neck press 15 times x 4 groups
Dumbbell lateral raise 15 times x 4 groups
Alternating dumbbell front raises 15 times x 4 groups
Bent over dumbbell side raises 15 times x 4 groups
Barbell curls 15 times x 4 groups
Dumbbell curls 15 times x 4 groups
Dumbbell hammer curl 15 times x 4 groups
Friday: Chest, triceps, calves
Barbell incline bench press 15 times x 4 groups
Barbell bench press 15 times x 4 groups
Dumbbell flat fly 15 times x 4 groups
15 times x 4 groups
Cable forearm press down 15 times x 3 groups
90lb parallel bar arm extensions 15 times x 3 groups
(Cable push-downs 15 times + narrow push-ups 15 times) x 3 sets
Seated calf raise 15 times x 4 groups
Station calf raise 15 times x 4 groups
Donkey calf raise 15 times x 4 groups
Saturday: Free arrangement
This is a day of free arrangement. If I think a certain part of my body is weak, I will strengthen it alone on Saturday
Sunday: Closed
Daily meals
•Meal 1: 1 cup oats and 6 egg whites
•Meal 2: 45g protein, 30g carbohydrate)
•Meal 3: Chicken rice
•Meal 4: Post-workout (45 grams of protein, 60 grams of carbohydrates)
•Meal 5: 45 grams of protein, 30 grams of carbohydrates
•Meal 6: Grilled salmon with rice and vegetables
What nutritional supplements are used?
•Branched chain amino acids
•Glutamine
•Antioxidants
•Vitamins
