UBF

Would Like To Thank Caesar For His Workout & Diet Schedule

 

Many of my fans have asked how I keep in shape. It does take alot of hard work. If you are interested In my workout routine, I have made this information available below.

My Workout - The Basic Plan:

 

Body Part

Exercise

Sets

Reps

DAY ONE

Chest

Low incline press

4

8-10

 

 

Incline flyes

3

12-15

 

 

Dips

3

until failure

 

Shoulders

Overhead dumbbell press

4

8-10

 

 

Seated lateral raises

4

12-15

 

 

Upright rows

3

until failure


 

DAY TWO

Back

Lat pulldowns

4

12

 

 

Bent over rows

4

8-10

 

 

Seated rows

3

10

 

 

Partial deadlifts

3

6-8

 

 

Hyperextensions

3

until failure

 

Abs

Crunches

 

as many as I feel like


 

DAY THREE

Quads

Leg extensions

4

12-15

 

 

Smith machine squats

5

8-12

 

 

Leg press

4

10

 

Hamstrings

Straight leg deadlifts

3

12-15

 

 

Leg curls

5

8-10


 

DAY FOUR

Biceps

Straight Bar curls

4

8-12

 

 

Preacher curls

3

10

 

 

Arnold curls

3

15

 

Triceps

V-bar pushdowns

3

8-10

 

 

Straight bar pushdowns

3

10

 

 

Skullcrushers

4

8-10

That's my basic format w/subtle changes when I get bored with my routine.

I get most of my cardio from dancing and walking my dogs.

My training is fast paced w/little time between sets! My movements are controlled and performed with a contraction at the end of each rep! My personal belief is it's not how much you lift, it's how you lift it that promotes quality muscle gains. This kind of training has worked well for me, hopefully it will help some of you!

Note: Make sure to do a warm up set for all exercises and stretch before training.

Diet
In conjunction with my daily workout routine, I try to maintain a healthy diet. Of course you do not have to follow this exactly, but you should include plenty of proteins to help build muscle and burn excess fat.

My Diet

8:30 a.m.

3 packets instant oatmeal (120 gms.), 8 hardboiled eggs (2 w/yolks), 1 banana

10:00 a.m.

workout / protein shake

11:30 a.m.

10 oz. lemon pepper cod, baked potato (300 gms.), broccoli (200 gms.)

2:00 p.m.

10 oz. Italian herb cod, brown rice (80 gms.), 1 orange

5:00 p.m.

20 oz. Steak, baked potato (300 gms.), mixed vegetables

7:30 p.m.

10 oz. lemon pepper cod, oatmeal (80 gms.), 1 apple

10:00 p.m.

Protein shake, 1 cup total raisin bran w/skim milk

I usually have protein shakes in between meals; depending on how my body feels.