Experience is the teacher of all things. Investing in learning and getting your body, health and skills to 'world class' standard is one of the smartest investments that a person can ever make. I have won many titles in different fields: fitness competitions, natural bodybuilding, cross country running, military skills competition and world fame winner..." - Helmut Strebl
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"I am a life time natural body builder. Iíve never used steroids or any other banned or illegal physique enhancing drugs."

"High aspirations and mental conditioning have been the keys to my life in fitness training and competition" - Helmut

Things to Note

  • Always warm up
  • Observe proper posture
  • Breathe properly
  • Stop lifting if I feel pain
  • Observe proper form
  • Use torso stabilization
  • Execute full range of motion


Monday
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Back/Shoulders/Calves/Abs

Wide Grip Lat Pulldowns
4◊16-20

Chin Ups Close Grip
3◊12

DB Rows (Pronation grip)
3◊8-12

Seated DB Military Press
5◊8-12

Seated DB Side-Arm Raises (neutral-grip)
3◊15-20

Standing BB Upright Rows
4◊8-12

Seated Calf Raises
5◊30-50

Standing Calf Raises
5◊10-15

Seated Machine Crunches
6-8◊30-50

Leg Raises (in abdominal chair)
5◊20-40

Tuesday
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Chest/Triceps

Bench Press
5◊6-10

Stability Ball DB Bench Press
5◊10-15

Butterfly Machine
5◊10-15

Seated BB Tricep Extension
5◊8-12

Dips
5◊15-20

Wednesday
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Biceps/Hamstrings/Abs

Seated BB Preacher Curls
5◊8-12

Standing BB Bicep Curls
5◊6-10

Lying Leg Curls
4◊8-12


Seated Leg Curls
4◊6-10

Bench Crunches
5◊30-40

Incline Bench Crunches
5◊30-50

Thursday
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Quads/Calves


Incline Leg Press
5◊20-30

Seated Leg Extensions
5◊15-30

Seated Calf Raises
5◊30-50

Standing Calf Raises
5◊10-15

Friday
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Glutes/Chest (Heavy)


Lying-Down Machine Glutes Extension
5◊20-30

Standing Machine Glutes Extension
5◊20-30

Decline Close-Grip Bench Press
5◊3-5

Saturday

Rest/Recovery Day


Sunday

Back/Calves


Seated Row
4◊15-20

Reverse-Grip Lat Pulldown
5◊10-14

Seated Calf Raises
5◊30-50

Standing Calf Raises
5◊10-15

DAILY DIET

Meal 1
5-8 Egg Whites + 1 Yolk, 1 Chicken, large cup of Coffee, 3 Bagels with sweetener Jam, Mustard, Low-Fat Spread

Meal 2
Meal Replacement Shake: 50 grams of protein, 80 grams of carbs

Meal 3
Cooked Basmati Rice and Turkey/Chicken

Meal 4
Basmati Rice and Turkey/Chicken/Fish

Meal 5
Basmati Rice and Turkey/Chicken/Fish

Meal 6
10-12 Egg Whites (No Yolk) and 4 slices of Brown Toast