Craig Capurso Workout Routine

Craig is a famous fitness model, bodybuilder and a successful business person. He is an IFBB Physique Pro Model, Bodybuilding.com spokes model, Cellucor Spokes model. He is also a sponsored athlete of Bodybuilding.com and Cellucor. Moreover, he is the owner of Fire and Ice Fitness LLC and Macro Jack LLC. Craig has been training for more than 20 years, learning under the guidance of collegiate strength and endurance coaches while playing 1AA Football, and working with some of the best body morph specialists in the game.




About Craig Capurso 


  • Born — 1981
  • Occupation — Fitness model 
  • Height — 5′ 10″ or 177 cm
  • Weight — 225 lbs or 102.kg
  • Chest — 49 inch
  • Waist — 34 inch 
  • Neck — 18 inch
  • Shoe Size — 12.0 inch
  • Eye Color — Green

DIET PLAN 


Meal 1
Protein — 60 | Carbs — 54 | Fats – 7 | Calories — 519
  • Egg Whites (1 serving, blend with Oats)
  • Oats (1 cup)
Meal 2
Protein — 31 | Carbs — 42 | Fats — 2 | Calories — 310
  • Boneless Skinless Turkey Breast- Baked (4oz)
  • Salt-Free Brown Rice Cakes (3)
Meal 3
Protein — 35 | Carbs — 8 | Fats — 14.5 | Calories — 302.5
  • Boneless Skinless Turkey Breast- Baked (4oz)
  • Green Salad with Walden Farms Calorie Free Dressing (1 serving)
  • Raw Almonds (21)
Meal 4
Protein — 39.5 | Carbs — 20 | Fats — 15.75 | Calories — 379.75
  • Tuna in Water (5oz)
  • Raw Almonds (21)
Meal 5
Protein — 1 | Carbs — 30 | Fats — 0 | Calories — 124
  • Double-Brewed Coffee (1 cup)
  • Banana (1)
  • SciVation Xtend (2 scoops)
Meal 6
Protein — 60 | Carbs — 58 | Fats — 1 | Calories — 481
  • Cellucor Performance Isolated Whey Protein (2 scoops)
  • All American EFX Karbolyn (1 scoop)
  • AST Micronized Creatine (5g)
Meal 7
Protein — 39.6 | Carbs — 25 | Fats — 16.7 | Calories — 408.7
  • 90 Lean Ground Beef- Baked (5oz)
  • Yams (1 serving)
  • Green Salad with Walden Farms Calorie Free Dressing (1 serving)
Meal 8
Protein — 37 | Carbs — 10 | Fats — 16.5 | Calories — 336.5
  • Cellucor Performance Isolated Whey Protein (1 scoop)
  • Peanut Butter (1 serving)
Daily Intake 
  • Total Protein — 303.1 
  • Total Carbs — 247 
  • Total Fats — 73.45 
  • Total Calories — 2,861.45

SUPPLEMENTS 


Morning 
  • Opti-Men Multivitamin (1 serving)
  • Milk Thistle (1 serving)
  • Fish Oil (2 servings)
During Workout 
  • SciVation Xtend (1 scoop)
Post-workout 
  • Cellucor Performance Isolated Whey Protein (2 scoops)
  • All American EFX Karbolyn (1 scoop)
  • AST Micronized Creatine (5g)
Before Bed 
  • Opti-Men Multivitamin (1 serving )
  • Fish Oil (2 servings)
  • Optimum Nutrition ZMA (1 serving)
  • Cellucor Performance Isolated Whey Protein (2 scoops)
ROUTINE 



Day 1
Chest 

Day 2
Back 

Day 3
Legs 

Day 4 
Shoulders 

Day 5 
Arms 

Day 6
Abs / Calves 

Day 7
Rest 



EXERCISES 


Day 1 (Chest) 

  1. Dumbbell Bench Press (7 sets of 15 reps till 100 reps,3 minutes rest between sets, Superset )

  2. Butterfly (4 sets of 12 reps or failure, 3 sets to failure)

  3. Svend Press (4 sets of 12 or failure, 2-count pause at extension)

  4. Decline Dumbbell Pullover (4 sets of 12 reps, Superset) 

  5. Pushups (4 sets to failure)


Day 2 (Back) 

  1. Lying T-Bar Row (7 sets of 15 reps till 100 reps,3 minutes rest between sets, Superset )

  2. Seated Cable Rows (4 sets of 20 reps, Flat bar, Reverse grip)

  3. Wide-Grip Lat Pulldown (4 sets of 20 reps)

  4. Seated Bent-Over Rear Delt Raise (4 sets of 20 reps or failure)

  5. Pullups (4 sets to failure)


Day 3 (Legs) 

  1. Barbell Squat (7 sets of 15 reps till 100 reps,3 minutes rest between sets, Superset )

  2. Dumbbell Lunges (5 sets of 12 reps, each leg) 

  3. Sumo Deadlift (5 sets of 12 reps)

  4. Seated Calf Raise (5 sets of 12 reps)

  5. Leg Press (3 sets of 25 reps)


Day 4 (Shoulders) 

  1. Dumbbell Shoulder Press (7 sets of 15 reps till 100 reps,3 minutes rest between sets, Superset )

  2. Standing Front Barbell Raise (4 sets of 12 reps with EZ-Bar)

  3. Cable Seated Lateral Raise (4 sets of 12 reps, Superset )

  4. Upright Barbell Row (4 sets of 12 reps)

  5. Steering Wheel Turns (4 sets of 15-20 reps)


Day 5 (Arms) 

  1. Triceps Pushdown – Rope (2 sets of 25 reps, Warm-up, Superset) 

  2. Lying Triceps Press (5 sets of 12 reps)

  3. Dumbbell Alternate Bicep Curl (5 sets of 12 reps, Superset )

  4. Weighted Bench Dip (4 sets of 15 reps)

  5. Barbell Curl (4 sets of 15 reps. Superset )

  6. Tricep Dumbbell Kickback (4 sets of 12 reps)

  7. Incline Hammer Curls (4 sets of 12 reps)


Day 6 (Abs / Calves) 

  1. Hanging Leg Raise (4 sets of 15 reps, Superset )

  2. Seated Calf Raise (4 sets of 20 reps, Superset )

  3. Decline Reverse Crunch (4 sets of 15 reps. Superset )

  4. Standing Calf Raises (4 sets of 20 reps, Superset )

  5. Cable Crunch — Standing (4 sets of 15 reps, Superset )

  6. Donkey Calf Raises (4 sets of 20 reps)







Quote 
Those who do not find time for exercise will have to find time for illness.

Reference 
  • Bodybuilding.com 

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