Sadik Hadzovic

81,6 kg
182 cm

Träning

Dag 1, rygg, 10 - 6 reps per set

5 sets deadlifts
4 sets lat pull downs
4 sets bent over barbell rows
3 sets underhand pull ups
4 sets seated cable rows
1 set to failure overhand pull ups

Dag 2, bröst, 12 - 8 reps per set

4 sets incline dumbbell flys
5 sets incline barbell bench press
4 sets machine flys
5 sets barbell bench press
3 sets cable flys
4 sets decline machine press
1 set to failure push ups

Dag 3, vila/cardio

5 sets of 1 minute interval sprints (1 minute rest, 1 minute sprint)

Dag 4, ben, 15 - 8 reps per set

5 sets leg press
5 sets of leg extensions
5 sets of lying leg curl
6 sets of donkey calve raises
4 sets of weighted squats
1 set of walking lunges to failure

Dag 5, armar, 10 reps per set

4 sets of seated preacher curls
5 sets of French curls on decline
4 sets standing hammer curls
5 sets tricep pushdowns
3 sets of heavy barbell curl
3 sets seated over head tricep extensions

Dag 6, abs, 15 - 20 reps per set

4 sets cable crunches
4 sets arm and leg raises with exercise ball
4 sets alternating leg ups
4 sets running plank
4 sets torso twist with medicine ball
4 sets alternating toe touches
1 set of hanging leg raises till failure

Dag 7, vila/cardio

5 sets of 1 minute interval sprints (1 minute rest, 1 minute sprint)

Mat

I follow the Palaeolithic diet all year round. I am for roughly 2,500-2,750 calories per day at a 2:1 ratio of protein to carbohydrates. I allow myself two cheat meals a week, usually being pizza or sushi. Egg whites, bison steaks, tilapia fish, tuna fish, salmon, lean turkey breast, nuts, and all types of vegetables.

Tillkost

ETB grizzly protein powder, Yohimbine, L-Carnitine, Glutimine, Creatine, Fish oils,
and a good multi vitamin.

Tips

1. Aim for 8hrs of sleep a night!
2. Consume 1 Gallon of water daily!
3. Eat every 2-2.5 hours!