Fitness Model Ulisses Jr workout routine And Diet

 

 “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”

Monday: Back/Calves

Pullups 4 x 12 to 15
Pulldowns 4 x 12 to 15
Barbell Row 4 x 12 to 15
Cable Row 4x 12 to 15
Pullovers 4 x 12 to 15
Seated Calf Raises 4 x 15
Standing Calf Raises 4 x 15
Donkey Calf Raises 4 x 15

Tuesday: Quads/Hamstrings

Leg Extension & Leg Curl ( Superset ) 4 x 15
Squats & Seated Leg Curl ( Superset ) 4 x 15
Leg Press & Standing Leg Curl ( Superset ) 4 x 15
Hack Squats & Stiff Leg Deadlifts ( Superset ) 4 x 15

Wednesday: Rest Day

Recovery

 

Thursday: Shoulders/Biceps

Dumbbell Shoulder Press 4 x 15
Military Press 4 x 15
Lateral Raises 4 x 15
Front Raises 4 x 15
Rear Raises 4 x 15
Barbell Curls 4 x 15
Dumbbell Curls 4 x 15
Hammer Curls 4 x15

Friday: Chest/Triceps/Calves

Incline Chest Press 4 x15
Flat Bench Press 4 x15
Dumbbell Flys 4 x15
Cable Crossovers 4 x15
Tricep Rope Pressdowns 3 x 12 to 15
Weighted Dips (90lbs) 3 x 12 to 15
Superset V-Bar Pressdowns & Diamond Pressup to finish 3 x 12 to 15
Seated Calf Raises 4 x 15
Standing Calf Raises 4 x 15
Donkey Calf Raises 4 x 15

Saturday: Wild Card

It is usually a wild card day. If he need to work on a lagging body part then He’ll use Saturday to do it. Abs is done 1st thing in the morning on an empty stomach every other day. So on His wild card day he would either do Hamstrings and Calves or Shoulders. These are the areas he usually work on. His main goal is to build a complete physique so size is not my priority. Size will come with age but aesthetics and symmetry will not come with age it comes by working on weak points!

Sunday: Rest Day

Recovery

 Cutting Diet:

Meal 1: 1 cup of plain Oatmeal & 6 Egg Whites

Meal 2: Protein Shake (45g of protein, 30g of carbs)

Meal 3: Quarter Chicken & Rice

Meal 4: Post workout shake. (45g of protein, 60g of carbs)

Meal 5: Protein shake (45g of protein, 30g of carbs)

Meal 6: Grilled Salmon with Rice & Vegetables

Supplementation

1.BCAA

2.Glutamine

3.Antioxidants

4.Multi Vitamins