Ulisses Jr Workout Routine

Ulisses Jr is a fitness model, bodybuilder and fitness trainer who provides training on his Facebook page, YouTube videos and on his website as well. He is known for his great physique. He has won many awards at different competitions as well. He has been the winner of Muscle Mania Super Body and World Pro Champion. Ulisses Jr has his own Fitness Studio at London and New York.
  • Height — 5’10” inch or 178 cm
  • Weight — 210 lbs or 95 kg
  • Chest — 47 inch
  • Waist — 32 inch
  • Biceps — 20 inch

Diet and Supplements 


Ulisses Jr eats healthy diet. His diet consists of a lot of complex carbohydrates and protein. He eats up to six times a day in order to keep his metabolism up, but he stays away from pork and red meat. On the few occasions that he cheats and eats red meat. Ulisses also drinks a lot of protein shakes during the week, because they help his muscles recover faster after working out. He is a fan of eating natural foods and he tries to avoid eating processed foods as much as possible.

Meal 1

  • 40g Whey Isolate Protein 
  • 1 cup of Green Tea
Meal 2
  • 6 boiled Egg Whites 
  • ½ a cup of Oatmeal 
  • 1/2 a Grape fruit 
  • 1 serving of BCAA’s
Meal 3
  • 40g Whey Isolate Protein
Meal 4
  • 6 oz. Chicken Breast 
  • 1/2 a cup of Brown Rice
Meal 5
  • 6 oz. Tuna 
  • 2 cups of Spinach 
  • 1 small Banana 
  • Flaxseed Oil
Meal 6 (Post-workout) 
  • 50g Whey Isolate 
  • 1 serving of Vitargo 
  • 1 serving of L-Glutamine 
  • BCAA’s 
  • Multi Vitamin 
  • Vitamin C
Meal 7
  • 6 oz. Tilapia 
  • 2 Sweet Potatoes 
  • 1 cup of spinach
Meal 8
  • 2 scoops of Casein Protein 
  • 1 serving of Fish Oil 
  • 1 serving of Glutamine


ROUTINE 


Day 1- Legs 
Day 2 – Back 
Day 3 – Chest 
Day 4 – Shoulders 
Day 5 – Arms 
Day 6 – Legs 
Day 7 – Rest or Abs


EXERCISES 


NOTE :- 

  • Perform 5 sets of 12-15 reps 
  • 15 minutes Cardio after workout (Treadmill) 


DAY 1 and 6 (Legs) 

  1. Barbell Squats 

  2. Leg Press 

  3. Leg Extensions 

  4. Lying Leg Curls 

  5. Stiff-Legged Deadlifts 

  6. Standing Calf Raises 

  7. Seated Calf Raise 

  8. Barbell Lunge (100 reps) 


DAY 2 (Back )

Barbell Deadlift 

  1. Weighted Pullups 

  2. One Arm Dumbbell Rows 

  3. Cable Rows 

  4. Lat Pulldown 

  5. Hyperextensions 

  6. Dumbbell Pullover (100 reps) 


DAY 3 (Chest) 

  1. Incline Barbell Bench Press 

  2. Flat Bench Press 

  3. Dumbbell Flyes 

  4. Decline Dumbbell Bench Press 

  5. Dumbbell Bench Press 

  6. Cable Crossover (100 reps) 


DAY 4 (Shoulders) 

  1. Military Shoulder Press 

  2. Lateral Raises 

  3. Arnold Dumbbell Press 

  4. Front Raises 

  5. Bent-Over Rear Delt Raise 

  6. Dumbbell Shrugs 

  7. Upright Rows (100 reps) 


DAY 5 (Arms) 

  1. Barbell Curls 

  2. Reverse Barbell Curl 

  3. Dumbbell Hammer Curls 

  4. Preacher Curls 

  5. Close-Grip Barbell Bench Press 

  6. Cable Triceps Extensions 

  7. Dips 

  8. Lying Supinated Curls (100 reps) 





Quote 
There are some people who live in a dream world, and there are some who face reality; and then there are those who turn one into the other.
— Douglas Everett


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