Athlete profile
HANS CHEENEEBASH
Profile
NAME : HANS CHEENEEBASH
AGE : 19
CURRENT WEIGHT : 61.4 KG
HEIGHT: 1.70 M
GYM : PREETAM BARBELL GYM
TRAINING DURATION : 8 Months
GOALS : Having a nice and sexy body... aim to participate in MR Vacoas Phoenix in under 60 kg category next year
FAVOURITE BODYBUILDERS : Local - PREETAM RAMTOHUL
International - LAZAR ANGELOV/JEFF SEID
TYPICAL DAILY DIET - I call it 'Breakfast Overload' , eat as much as you can during breakfast... Daily diet : Oats(minimum 2 times a day),Pasta(i use it as carb atleast 3 times a week),Peanut Butter( i eat about 3 spoons of peanut butter in bread every morning during breakfast).
FAVOURITE SUPPLEMENTS : Centrum Multivatimin tabs, Nature firm Creatine Capsules , Musclepharm Combat Powder
Hardcore Training Programme
Monday : Chest and arms
CHEST
· Heating up 5-10 mins (for every training day)
· DECLINE BENCH PRESS : 12-10-8-6 ( Be sure to be increasing weights every rep)
· INCLINE BENCH PRESS : 12-10-8-6
· DUMBELL FLIES : 12-10-8-6 (Start only after 1 month training)
· DUMBELL PULLOVER : 12-10-8-6
· CABLE CROSS : 3X12 (12-12-12)
ARMS
· STANDING BARBELL CURL : 12-10-8-6
· SEATED CONCENTRATION CURL : 3 X 12
· SCOTT CURL : 12-10-8-6
· SKULL CRUSHERS : 3 X 12
· OVERHEAD DUMBELL PRESS : 3 X 12
· TRICEP PUSHDOWNS : 12-10-8-6
· WRIST CURLS : 3 X TILL FAILURE
*Training duration : Approximately 2 hours
WEDNESDAY : SHOULDER,BACK,LEGS
· SHOULDERS SHRUGS ( WITH BAR) : 12-10-8-6
· UPRIGHT ROWING( WITH BAR) : 12-10-8-6
· SIDE LATERAL(DUMBELL) : 12-10-8-6
· FRONT DUMBELL RAISE : 12-10-8-6
· BENT OVER LATERAL : 12-10-8-6
· LATS PULLDOWN : 12-10-8-6
· PRESS BEHIND NECK : 12-10-8-6
· T BAR ROW : 12-10-8-6
· ONE ARM ROWING(DUMBELL) – 3 X 12
· LEG EXTENSTION : 12-10-8-6
· LEG PRESS : 12-10-8-8-6
· STANDING CALF RAISE : 3 x 21
*FRIDAY REPEAT MONDAY TRAINING
*FRIDAY REPEAT MONDAY TRAINING
HERE’S SOME PICS OF WHAT I BECAME IN 6 MONTHS FOLLOWING THIS TRAINING PROGRAMME
TIPS FOR BEGINNERS
I would advise the following based on my personal experience if any beginner would like to become like me though i am myself a beginner .
TRAINING : 1. Atleast 3 times a week
2. Rest is equally important, leave each bodypart to rest for 24-48 hours. e.g Monday you do chest and arms andWednesday you do legs and shoulders , Friday back to arms and chest.
NUTRITION : 1. Oats is my key nutrition,i always eat oats 1 hr before training and within 2 hours after training
2. High protein foods and carbs are also major in my nutrition(pasta 3/4 times a week and tuna also)
SUPPLEMENTATION : The only supplement i used till now is multivitamins. The best i've been using is probably the 'Centrum Multivitamin tabs', it is sold at affordable prices and is a complete multivatimin
MOTIVATION : That is surely the most important part . I follow 2 BIG rules : ' NO PAIN , NO GAIN' and ' IF YOU WANT TO BE A LION, TRAIN WITH LIONS'... Just keep in mind that bodybuilding takes time and you always bear the fruit of your hardwork.What i do is fix myself an objective, a model to follow and what my idol is undoubtedly LAZAR ANGELOV. Most importantly find a pleasure in going at the gym, make it a pleasant moment, like it ,love it , if you don't like it you will barely progress don't make it an obligation but something you are eager to go with.
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