ULISSES JR discover your routine of workouts, diet, supplements and more ...

Transformation story:

As a teenager I was very active playing sports but I never really paid much attention to my diet. I relied on my athleticism to keep me lean and ripped but in comparison to other teenagers in my age group I was always one of the smallest. My lack of size and strength is what made it hard for me to make any of the teams and this was a wake up call for me.

Age: 35
Height: 5’10” – 178 cm
Weight: 210 lbs – 95 kg

Were there any unique challenges or circumstances that made your transformation particularly difficult?

Yes, as a hardgainer my gains came slow. It was frustrating in the beginning but then I started reading about nutrition and supplementation to acquire the gains! I started to respect my nutrition and dedicated myself to be the best! Why do something if you’re not gonna be the best? What’s the point?

''I consider myself a natural born leader so I strive to be the best!''

What motivates you to keep going and push harder?

My motivation comes from many different sources. From within to be the best! From my family and friends who believe in what I do. Old school bodybuilders from the golden era and my fans who stay motivated by following my fitness journey.

What is your next goal? Where do you see yourself this time next year?

I’ve achieved everything I want in the bodybuilding/fitness industry. I’ve won over 10 bodybuilding shows, been in over 50 publications, trained countless of celebrities and I’m the PT Director of Reebok Sports Club. The best gym in Europe!

''My next goal is to motivate people on a mainstream commercial level. Most likely a TV show or acting in the near future.''

What is your current training philosophy?

My training is based around compound movements as my body responds best to these. I also add in super sets and drop sets to raise the heart rate and build endurance. Finally I always throw in a finisher to exhaust the muscle groups I’m training.

Full Routine:

Monday: Legs

• Barbell Squats 5 sets of 12-15 reps
• Leg Press 5 sets of 12-15 reps
• Calf Raises 5 sets of 12-15 reps
• Leg Extensions 5 sets of 12-15 reps
• Lying Leg Curls 5 sets of 12-15 reps
• Stiff Leg Deadlifts 5 sets of 12-15 reps
• Seated Calf Raises 5 sets of 12-15 reps
• Finisher = Barbell Lunges 100 Reps

Tuesday: Back

• Barbell Deadlifts 5 sets of 12-15 reps
• Weighted Pull-ups 5 sets of 12-15 reps
• One Arm DB Row 5 sets of 12-15 reps
• Cable Rows 5 sets of 12-15 reps
• Lat Pulldowns 5 sets of 12-15 reps
• Back Hyper Extension 5 sets of 12-15 reps
• Finisher = DB Pullover 100 Reps

Wednesday: Chest

• Incline Barbell Bench Press 5 sets of 12-15 reps
• Bench Press 5 sets of 12-15 reps
• DB Fly’s 5 sets of 12-15 reps
• DB Decline Press 5 sets of 12-15 reps
• DB Close Press 5 sets of 12-15 reps
• Finisher = Cable Crossover 100 Reps

Thursday: Shoulders

• Military Shoulder Press 5 sets of 12-15 reps
• DB Lateral Raise 5 sets of 12-15 reps
• Arnold DB Press 5 sets of 12-15 reps
• DB Front Raise 5 sets of 12-15 reps
• DB Posterior Raise 5 sets of 12-15 reps
• DB Shrugs 5 sets of 12-15 reps
• Finisher = Upright Rows 100 Reps

Friday: Arms

• Barbell Curls 5 sets of 12-15 reps
• Reverse Barbell Curls 5 sets of 12-15 reps
• Close Grip Barbell Press 5 sets of 12-15 reps
• DB Hammer Curls 5 sets of 12-15 reps
• Cable Tricep Extensions 5 sets of 12-15 reps
• Preacher Ez Bar Curl 5 sets of 12-15 reps
• Body Weight Dips 5 sets
• Finisher = Lying Supinated DB Curls

Saturday: Wild Card Day!

• Pick a lagging body part and smash it again!

Sunday: Off Day

• I usually go to church with my protein shake in my hand

Favorite form of cardio?

I respond well to HIIT Cardio. I do 15 mins of it after my workouts. I did a DNAFit test recently and it showed that my body responded well from short bursts of explosive training.

List your cardio routine:

''15 mins HIIT Cardio session on the Treadmill or Stair Master. 1 min run & 1 min walk split. To increase intensity I reduce my rest time to 45 sec or 30 sec based on how I’m feeling.''

What is your approach to nutrition?

Nutrition is key! You cannot have a shredded aesthetic physique at this level without proper nutrition. For me “nature is nutrition” so I try to eat a lot of organic foods. I’m big on micro-nutrients, natural herbs and supplements. I stay lean year round. It’s better for me as I have appearances, photo shoots and tours every other month. I usually have a weight buffer zone that I stay within so I can diet down in a week or two if needed for an appearance.

Daily Diet:

• Meal 1: 40g Whey Isolate Protein and a cup of Green Tea
• Meal 2: 6 boiled Egg Whites, ½ a cup of Oatmeal, 1/2 a Grapefruit and 1 serving of BCAA’s
• Meal 3: 40g Whey Isolate Protein
• Meal 4: 6 oz. Chicken Breast and 1/2 a cup of Brown Rice
• Meal 5: 6 oz. Tuna, 2 cups of Spinach, 1 small Banana & Flaxseed Oil
• Meal 6: Post workout shake: 50g Whey Isolate, A serving of Vitargo, a serving of L-Glutamine, BCAA’s, Multi Vitamin & Vitamin C
• Meal 7: 6 oz. Tilapia, 2 Sweet Potatoes & 1 cup of spinach
• Meal 8: 2 scoops of Casein Protein, 1 serving of Fish Oil & a serving of Glutamine

What has been your biggest accomplishment in the fitness field?

I have so many to choose from but If can be sincerely honest, I’d have to say my fans & clients. The most satisfying feeling is to know that you can impact or change someone’s life by inspiring them to live a healthy lifestyle.

''o see the happiness in my clients face when they see progress with my diet and training plans is priceless.''

What are your best 3 tips for someone looking to reach their goal physique?

1. Visualization – Visualize the physique you want and set goals. Setting goals is the 1st step towards success!
2. Stay driven – Give 110% every time you walk into the gym. Consistency is vital so never give up!
3. Nutrition – Don’t disrespect your workout by eating junk! Stay true to your nutrition and maintain a balanced diet!

Favorite quote?

“There are some people who live in a dream world, and there are some who face reality; and then there are those who turn one into the other.” — Douglas Everett

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LARISSA REIS

From playmate to professional athlete, even as a child, Larissa had a passion for fitness. She enjoyed practicing Brazilian Jui-Jitsu and many other sports from an early age, growing up with a lean physique.

By the age of 37, The IFBB Pro had become an icon in the industry, being the inspiration for many rising stars.

This is her story:


“I thank my upbringing in Brazil’s capital city of Brasilia and my parents for instilling me with the core values of hard work, loyalty and inner strength.”

Athlete Statistics

Full Name: Larissa Reis

Weight
135 - 145lbs (61.2 - 65.8kg)

Height
5'5" (165cm)

Bust
37

Hips
27

Waist
37

Year of Birth Nationality
37" 1979 Brazilian

Profession
Model, Actress

“I’m living my dream as a professional IFBB figure competitor.”

Accomplishments
Competitions
2010 Olympia, 10th Place
2010 Arnold Classic, 6th Place
2009 Olympia, 12th Place
2009 New York Pro, 2nd place
2009 Atlantic City Pro, 1st Place
2008 New York Pro, 10th
2007 World Championship, Barcelona, 2nd Place (Received IFBB Pro Card)
2006 World Championship, Barcelona, 3rd Place
2006 Brazilian Championship, 1st Place
2005 South American Championship, 1st Place




“Honestly ever since I can remember; I have been living a fit lifestyle. From a very young age I was either practicing a specific sport such as Brazilian Jiu-Jitsu, or working out at the local gym.”

Biography

Early Life and Move to America
Born and raised in Brazil’s capital, Brasilia, Larissa was brought up knowing the value of hard work. She was blessed with great genetics, finding it easy to stay lean and fit during her childhood.

During her time in college, she was recognised by Playboy Brazil and was soon selected to become a playmate in 2003. However, she became unsettled by the nature of her profession, and it wasn’t long until she took a new direction in her life.

In 2003, she made the big decision to move to the US to pursue a career in fitness.

First Competition
The ex-Playmate trained relentlessly to prepare to compete, and it wasn’t long until she entered her first show – the 2005 South American Championship. Under the guidance of a personal trainer, Larissa walked away from her first contest as the winner.

But she was only just getting started.




Pro Card
Riding high from her success, Larissa took the rest of the year out to further develop her physique. She returned even stronger to take home the 2006 Brazilian Championship trophy. However, she hadn’t achieved her greatest success yet.

However, she hadn’t achieved her greatest success yet.

In 2007, at the age of 27, Larissa earned her pro card after coming a close 2nd in the IFBB World Championships in Barcelona. She had finally realized her dream of becoming a professional athlete.

Becoming an Icon
Larissa’s first competition as an IFBB Pro was the 2008 New York Pro, but despite all her efforts, she didn’t manage to replicate her previous success. For the next two years, 2009-2010, she entered an impressive 5 shows, walking away with one trophy.

Although she hadn’t won all of her shows, Larissa had succeeded in developing one of the greatest female physiques in the world. She became recognized for her incredible body, and by 2016, at the age of 37, she had gained a mass of followers on social media.

Larissa had taken the fitness industry by storm, and became an icon, inspiring many to chase their ambitions.

Training

Larissa trains 6 days per week, resting for one day to allow her body to recover and grow. She enjoys lifting to 12-15 reps, as she believes that her body responds to higher reps the best.

Workout Plan:

Monday – Shoulders/Abs

Seated Dumbbell Press 3 sets, 12-15 reps
Dumbbell Front Raises 3 sets, 12-15 reps
Low Pulley Lateral Raises 3 sets, 12-15 reps
Reverse Pec Deck (Rear Delts) 3 sets, 12-15 reps
Machine Shoulder Press3 sets, 12-15 reps
Machine Crunches 3 sets, 20-25 reps
Hangning Leg Raises 3 sets, 20-25 reps
Incline Leg Raises 3 sets, 20-25 reps

Tuesday – Biceps/Triceps

Dumbell Curls4 sets, 15 reps
Barbell Curls4 sets, 15 reps
Machine Curls4 sets, 15 reps
Push Downs4 sets, 15 reps
Tricep Extensions4 sets, 15 reps
Dips4 sets, 15 reps

Wednesday – Legs/Calves

Leg Extensions 3 sets, 12-15 reps
Squats3 sets, 12-15 reps
Leg Press 3 sets, 12-15 reps
Seated Leg Press 3 sets, 12-15 reps
Seated Calf Raises 3 sets, 25 reps
Standing Calf Raises 3 sets, 25 reps

Thursday – Back

Machine Chin-ups 3 sets, 12-15 reps
Lat Pull-Downs 3 sets, 12-15 reps
Seated Rows 3 sets, 12-15 reps
Single Arm Dumbbell Rows 3 sets, 12-15 reps
Back Extensions 3 sets, 12-15 reps
Machine Torso Extensions3 sets, 12-15 reps

Friday – Chest/Abs
Incline Press3 sets, 12-15 reps
Flat Bench Press3 sets, 12-15 reps
Push-ups 3 sets, 12-15 reps
Cable Crossovers 3 sets, 12-15 reps
Machine Pec Deck Flys 3 sets, 12-15 reps
Machine Crunches 3 sets, 20-25 reps
Hangning Leg Raises 3 sets, 20-25 reps
Incline Leg Raises 3 sets, 20-25 reps

Saturday – Hamstrings/Glutes

Walking Lunges 3 sets, 12-15 each leg
Squats (w/ Legs apart) 3 sets, 12-15 each
Stiff Legged Deadlifts 3 sets, 12-15 each
Lying Leg Curls 3 sets, 12-15 each
Seated Leg Curls 3 sets, 12-15 each
Machine Hip Extensions (Glutes) 3 sets, 12-15
Abductor 3 sets, 12-15 each

Sunday – Rest


Nutrition

Diet Plan:

Meal #1: Egg Whites, Spinach, 1 1/2 Cups Oatmeal, 1/4 Grapefruit
Meal #2: 4-6 oz Turkey Breast, Spinach
Meal #3: 4-6 oz Bison, Asparagus, 1/2 Sweet Potato
Pre-Workout: 1 Serving (3-Pills) – LIPO-6 Black Hers
Post Workout: 2 Scoops – PRO-GRAM, 1/2 Cup Dry Roasted Almonds
Meal #4: 4-6 oz Chicken Breast, Broccoli
Meal #5: 4-6 oz Tilapia, Green Beans



 Idols and Influences

After becoming an icon in the industry, Larissa has become many athletes’ idols, however, she does have some herself too. She names Cory Everson, Monica Brant, and Rachael M as her main influences throughout her career.

INSTAGRAM  LARISSA REIS:

http://zipteria.com/18944095/instagram-larissareis007

Motivation Training Rafael Brandão - brazilian bodybuilder prodigy 24 ye...

Instagram Rafael Brandao:
http://zipteria.com/18944095/instagram-rafabrandaomax

SERGIO OLIVA JR

WEDFGH

Sergio Oliva Jr. is on a mission to become one of the greatest bodybuilders in the world. And he has teamed up with Labrada Nutrition to help him reach his lofty goal. Sergio Oliva Jr. has quite the bodybuilding legacy behind him. His legendary Cuban-born father is three-time Mr. Olympia Sergio Oliva who was one of three men, and the last, to beat Arnold Schwarzenegger in a bodybuilding contest. His mother, Arleen Garrett, is a former three-time world female bodybuilding champion and Ms. America who had a remarkable ten year career herself.

His pedigree doesn’t intimidate the Chicago-based super-heavyweight, but it makes him more determined to leave his own mark on the sport of bodybuilding.

“I was 20 years old when I started training in 2004. I ran track and played water polo in high school. What may surprise people is that my dad, Sergio Sr., was actually against me bodybuilding when I started. Not only did he not want me to compete but he didn’t even want me working out, lifting weights, none of it. He felt I should focus on other things instead. I was pretty set that this was what I wanted to do with my life though, so I did it anyway. When I first started lifting, I weighed 140 pounds. Three months later I had put on 30 pounds of muscle. The following year, I competed. When I set my mind to doing something, I’m going to find a way to do it so there’s no stopping me.”

Sergio Jr. has won four titles thus far, including the NPC Northwest Florida, NPC Panhandle Showdown, NPC Midwest Iron Man, and NPC Southern USA. He recently placed third in the Super-Heavyweight class at the 2014 NPC Junior Nationals.

The 29 year old put on 25lbs of muscle over the last two years, transforming his physique while climbing through the light-heavyweight and heavyweight classes at his competitions. He now competes as a Super-Heavy packing a heavily muscled 250lbs on his six-foot frame. Sergio Jr. sports the same trademark Oliva arms and legs that made his father famous.

“I feel another strength is my mind and my drive. I never settle. Nothing is ever good enough for me. I also don’t rely on the fact that my name is Sergio Oliva and I have this bodybuilding heritage behind me. If anything, I work as if it’s held against me and I have to work harder to make my own mark on the sport. That not only helps me improve as a bodybuilder but also in all aspects of my life, and will help me better represent Labrada Nutrition.”

Sergio's Bio

Sergio Oliva Jr. has quite the bodybuilding family legacy behind him. His legendary Cuban-born father is three time IFBB Mr. Olympia Sergio Oliva, who was one of three men (and the last) to beat Arnold Schwarzenegger in a bodybuilding contest. His mother, Arleen Garrett, is a former three time world female bodybuilding champion and Ms. America who had a remarkable ten year career herself. This doesn’t intimidate the Chicago-based super-heavyweight, but it does make him more determined to leave his own mark on the sport of bodybuilding. In this interview, we learn more about the newest member of Team Labrada-- not only about his past and where he’s been, but about his future and where he knows he will be.

• TL: Sergio, please tell us a little about yourself.
  SO: Well, I’m 29 years old, and was born in Chicago, where I still live today. I spent some time in Miramar Beach, Florida as well before coming back home. I currently work as a personal trainer in the Chicago area. I’m not really used to talking about myself-- I just like to keep my head down and let my work and physique do my talking.
• TL: When did you start training and how involved was your dad in helping you along the way?
  SO: I was 20 years old when I started training in 2004. I ran track and played water polo in high school. What may surprise people is that my dad, Sergio Oliva Sr., was actually against me training with weights when I started, so he wasn’t involved much at all.
• TL: So he actually didn’t want you to get into bodybuilding?
  SO: Not only did he not want me to compete, but he didn’t even want me to start working out, lifting weights, none of it. He felt I should focus on other things instead. I was pretty set that this was what I wanted to do with my life though, so I did it anyway. When I first started lifting I weighed 140 pounds. Three months later I had put on 30 pounds of muscle. The following year, I competed. When I set my mind to doing something, I’m going to find a way to do it so there was no stopping me.
• TL: How supportive was your mom, Arleen Garrett, when you decided you wanted to pursue bodybuilding?
  SO: My mom was actually completely supportive of this and wanted to help as much as she could. She competed for ten years and knows the sport as well as anyone, so she was a great guide and mentor for me.
• TL: So when did you go from the gym to the stage?
  SO: My first competition was the 2006 NPC Southern States. I competed as a middleweight, weighing in at 176 pounds. I finished second in that show. Every year that I’ve competed since, I’ve gone up a weight class. So I’ve competed as a light-heavyweight and then as a heavyweight after that. I took last year off and I’ll be going into the Junior Nationals this year on June 14th as a super-heavyweight which is the heaviest class. This will be something new for me as I’ve never competed in this weight class before. (Editor’s note: Sergio came in third place in the Super-Heavyweight class at the 2014 NPC Jr. Nationals.
• TL: So how many shows have you won so far?
  SO: I’ve won four competitions as an amateur. My first win was the NPC Northwest Florida, then I won the NPC Panhandle Showdown, the NPC Midwest Iron Man, and the NPC Southern USA’s. I’m working on my goal of eventually getting my pro card.
• TL: You said you’ll be a super-heavyweight this year. There is no weight limit in that division. Are you concerned about being outsized?
  SO: Not really. I know there will be some big boys there, but my focus is on being as conditioned as possible instead of trying to get bigger for the sake of being bigger. I believe quality is more important than quantity. The biggest guy doesn’t always win, and I’ll be around 260 pounds when I step onstage, so I won’t be the smallest guy either.
• TL: Looking at your physique, what do you think are your strengths and what do you feel needs improving?
  SO: My legs are definitely my best body part. I think my upper body needs to catch up so that’s something I’ve focused on improving. I feel my posing is also a strength. I don’t just go up there and hit shots and walk off. You can see a lot of the history of bodybuilding when I’m onstage because I’ve added bits and pieces of the posing of many legendary bodybuilders into what I do. Guys like my dad, Frank Zane, and I’ve actually studied a lot of Lee Labrada’s posing routines and added a lot into what I do onstage. I also feel my conditioning is pretty good but I think it can be even better.
• TL: I think though that if you were going to have a problem like that, I’d rather have bigger legs than a bigger upper body. You agree with that? 
  SO: I do. I also feel another strength is my mind and my drive. I never settle. Nothing is ever good enough for me. I also don’t rely on the fact that my name is Sergio Oliva and I have this bodybuilding heritage behind me. If anything, I work as if it’s held against me and I have to work harder to make my own impact or mark on the sport. So that not only helps me improve as a bodybuilder but I feel it will help me in all aspects of my life and as a sponsored athlete.
• TL: That is a great segue into my next question. How does it feel to be a part of Labrada Nutrition?
  SO: It’s awesome. It’s crazy that it’s worked out like this because I’m such a fan of his and have used his products a lot over the years. I actually remember using the Super Charge that had the label with the picture of Lee doing dumbbell presses. I also remember the Lean Body products being lined up on the shelf of the gym trained at. He and his son Hunter are both great guys as well.
• TL: So why Labrada Nutrition? I imagine you could’ve been sponsored and joined any company you wanted. What was it about Labrada that made it feel like it was a good fit for you?
  SO: Well I’ve been involved with another company in the past and I didn’t know a lot about their products because they didn’t train me in them, yet I was expected to promote them and they wanted to feature me in ads for them. They would just send me the bottle so they could legally say they had sent them to my address. I decided that I didn’t want to be a part of a company that operates like that.
• TL: That makes sense on your part. So you felt comfortable with Labrada since you’ve taken their products in the past yourself, right?
  SO: I did and still do. I’m a longtime Labrada customer so I know that the products work and more importantly I also know how they work. I have no problem talking to people about the quality of the Labrada line as well as recommending the supplements to help them. The Labrada products taste great also. Great tasting plus great quality is a win-win. And think about this…How many times have you heard negative comments or seen bad publicity surrounding various supplement companies? I’ve never…NEVER…heard a bad word said about Lee or Labrada Nutrition and this is a company that’s been around for almost 20 years. That’s saying something.
• TL: Take us behind the scenes for a minute. Many of us aren’t aware of what it’s like to be a part of the industry and getting involved with a top company like Labrada, so how did this relationship get going?
  SO: Well as I said before, I was a huge fan of Lee and I met him several years ago at an Olympia but I didn’t get to really talk to him until I saw him and his son, Hunter, at the Arnold Sports Festival in Ohio this year. They were both awesome guys to talk to as you probably know.
• TL: I do and I also believe Hunter has a great future as well.
  SO: No doubt he does. Hunter is a great bodybuilder in his own right. After the Arnold, Lee actually reached out to me on Facebook. I hadn’t seen the message immediately so I didn’t know he was trying to contact me. Then he called me. Think about that. Lee Labrada took the time to look up my number and called me. As a fan, I was shocked to receive a voice mail from him.
• TL: As I imagine anyone would be.
  SO: Exactly. Now this shows how awesome of a guy he is… I’m going to know who he is but when he called, he announced himself as “Lee Labrada, Hunter’s Dad”. That shows you how humble he is. Who wouldn’t want to work for a guy like that? So after we talked, Lee flew me down to Labrada headquarters in Houston, we spent a day together, and here we are.
• TL: Ok, you said you know and like the products so I’m putting you on the spot. What are your favorite Labrada products?
  SO: Well I’ve already mentioned Lean Body and I also like Power Carb. Normally I would say that I take Super Charge pre-workout, but I was able to try this new concentrate preworkout that they’ve been developing and I love it so I’m going to start taking that as soon as I can get my hands on more of it. (Editor’s note: Labrada’s new Pre-Workout Performance Enhancing powder PE-1™ is now available.)
• TL: I’m going to have to get in touch with Lee after this is over because now I’m wanting to try this for myself. SO: I stole some of Hunter’s and that is how I got to try it. (laughs) I also like the Coffee Bean Extract. I recommend those to my clients a lot and they like them too.
• TL: Nice. So we discussed the company. Now let’s talk about the athlete. From your perspective, why is this a good fit?
  SO: So many athletes out there are with companies for money, exposure, or both. I’m going pro no matter what and I want to be a part of a company – a great company - that was there with me from the very beginning. I didn’t want to join a company just for the sake of having a sponsor. I also know Labrada’s supplement line pretty well so as a representative of the company, I’m confident that I’m able to explain the supplements with detail and knowledge. Also, as a personal trainer, I can help customers and fans of Labrada meet their goals. I feel that’s important. I also know how big of an opportunity this is because I’m the first male bodybuilder that Lee has ever signed. Lee hasn’t had the need to sponsor any other bodybuilders because he is already a famous bodybuilder himself. He is a former IFBB Mr. Universe, Mr. Olympia contender and IFBB Pro Bodybuilding Hall of Famer. So for him to work with me is a huge opportunity and I want to take full advantage of that.
• TL: So as far as you’re concerned, this isn’t a temporary deal?
  SO: No. I’m committed to being a part of Labrada Nutrition and want them to be the only supplement company that I ever represent. At the end of the day, when athletes jump from company to company it makes them look bad because they appear like they’re only doing it for the money, and their word about the products can’t be taken seriously. I wanted to be a part of a top company that I felt would be supportive of me over the long term. I have found that company. In my opinion, there is no better company to be a part of than Labrada Nutrition.

Quick Facts About Sergio

• What is your motivation to compete?: Obviously to be the first child of a Mr Olympia to step onto the Olympia stage, but that's long term. My current motivation is so that I can continue to rise in the ranks and compete against great competitors while perfecting my physique.
• What goals do you have outside of bodybuilding?: Bodybuilding is my life.
• Favorite body parts to train?: Legs and back
• Favorite Exercises?: Squats,deadlifts, T-Bar Row
• Favorite cheat food?: Chicago pizza, lasagna, French fries
• Favorite tv shows?: Lost, it's always sunny in Philadelphia, Game of Thrones, Survivor, MTV's The challenge
• Favorite Movies?: All comic book movies, Grandma's Boy, Memento, Ferris Bueller's Day Off, Wolf of Wallstreet, Bigger Stronger Faster and all of Arnold's movies (of course!)
• Favorite Actors or actresses?:  Arnold (of course!), Leonardo Dicaprio, Edward Norton, Jennifer Lawrence
• Favorite Musicians?:  Tool, Metallica, Eminem, Talking Heads, Bob Marley, Pink Floyd, No Doubt
• Favorite Sports?: Football, track & field, Basketball , disc golf, and BaseKetball,(watch the movie)
• Favorite Sports Teams?: Chicago Bears, Cubs, Bulls, and Blackhawks.
• Favorite Music to train to?: Rock, Rap and electronic music.
• Favorite Hobbies?: Train, Eat, Sleep. Repeat
• Pets?:  Khaleesi dog and Xena cat
• When did you start lifting?:  In 2004 when I was 20 and 145 pound track and field athlete.

Sergio's Training

Training *(start with a machine version first to warm up with for every workout)

• 

  Monday- Chest

  Incline Db press 5 sets 8-12 reps, Flat Bb 5 sets 10-12 reps, Incline smith machine 3 sets 10-15 reps, decline Bb 4 sets 8-12 reps, weighted dips 3 sets till failure, Incline Db flyes 4 sets 10-15 reps, cable Flyes 3 sets till failure
• 

  Tuesday - Quads

  Leg ext (toes up) 4 sets 10-15 reps, Squats 5 sets 8-12 reps, Leg press 5 sets 8-15 reps, Hack squats 3 sets 10-15 reps, Walking lunges (length of gym), Leg ext. (toes down) 3 sets till burnout finish with drop set.
• 

  Wednesday - Back

  Pull-ups 4sets 8-12 reps, Deadlifts 5sets 8-12 reps, BB rows 4 sets 8-12 reps, T-Bar rows 3 sets 10-12 reps, seated cable row 3 sets 10-12 reps, Lat pulldown 4 sets 10-12 reps, straight arm pushdowns 3 sets till failure
• 

  Thursday - Abs and Hamstrings

  seated leg curl 4 sets 10-15 reps, stiff legged dead lifts 5 sets 8-12 reps, Laying leg curl 3 sets 10-15 reps, one leg curl 3 sets 10-15 reps
• 

  Friday - Shoulders

  Military press 5sets 8-12 reps, Seated Db press 4 sets 10-12 reps, Hammer strength machine 3 sets 10-12 reps, Db side raise 3 sets 10-15 reps, upright row on smith machine 3 sets 10-15 reps, Db rear delt on incline bench 3 sets 10-15 reps, reverse chest machine rear delt 3 sets till failure
• 

  Saturday - Biceps and Triceps

  Preacher curls 4 sets 10-12 reps, seated Db curl 3 sets 10-12 reps, standing Bb curl 3 sets 10-12 reps, Hammer curls 3 sets 10-12 reps, machine curls till failure Skullcrushers 4 sets 10-12 reps, Hammer strength dip press 4 sets 10-12 reps, overhead rope ext. 3 sets 10-15 reps, Db kickbacks 3 sets 10-15 reps, cable pushdowns 3 sets till failure

instagram sergio oliva jr:

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Cassandra Martin

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