International Fitness Model Ulisses Jr. is a natural bodybuilding icon, and one of the most sought after sports athletes. He’s a Musclemania World Pro and SuperBody Pro Champion winner, and is frequently seen in leading health magazines like Men’s Fitness, FLEX Magazine, Men’s Health, REP’s, and Musclemag. For him, fitness is a way of life, and you’ll hardly see him out of shape any time of the year.
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
