Matus Valent Workout Routine

/ July 19, 2016

Matus Valent is a European male fitness model born in Bratislava, Slovak Republic living in California.He has been featured in numerous Film and Television assignments for FOX Searchlight Pictures, 20th Century Fox to name a few. Matus Valent has appeared innumerous magazines (over 200 in the past 8 years).Some famous magazines for which he had been a cover model are Iron Man, Muscle and Fitness, Inside Fitness, Physique, RIPPED, Men’s Fitness.
Matus has participated in fitness and sport modeling competitions, winning 1st place at the Model America event in 2006, 1st place at the Model California in 2005 & 2006 and 3rd place at the Model Universe in Miami 2006.he secured the first position in 2007 Olympia Expo Hottest Body Competition.




About Matus Valent 


  • Born — 20 April, 1981
  • Born Place — Bratislava, Slovak Republic 
  • Residence — California 
  • Occupation — Fitness model, Online Personal Trainer 
  • Height — 6′ 3″ or 192 cm
  • Weight — 205 lbs or 92.98 kg
  • Chest — 45 inch or 114 cm
  • Waist — 32 inch or 81 cm
  • Shoe — 11.5
  • Website — www.matusvalent.com


DIET PLAN 


 Meal 1

  • 3 slices of Wheat Toast 
  • 6 Egg Whites 
  • 2 Yolks 
  • 1 glass of Whole Milk
Meal 2
  • Protein Shake with Whole Milk
Meal 3
  • Grilled Chicken Breasts 
  • White Rice
Meal 4 (Pre-Workout) 
  • One Banana 
  • Low Carb Yogurt 
Meal 5 (Post-workout) 
  • Protein Shake with Whole Milk 
Meal 6
  • Steak 
  • Salmon 
  • Toast & Sardines 
  • Low Sodium Cottage Cheese or Pasta
Cheat Meal
  • He eats hamburgers, pizza and ice cream when he is in off season. 



SUPPLEMENTS 


  • Whey Protein (Increases size and strength)
  • Amino Acids (Amino Acids help in reducing breakdown and stimulating protein synthesis)
  • Creatine (Improves sprint performance)
  • Preworkout Drink (Helps in burning fat at a greater rate during a workout)
  • Nitric Oxide (Increases recovery rate) 
  • Testosterone Booster (Increases in muscle protein synthesis resulting in increased muscle mass)
  • Beta-alanine (Increases exercise capacity so you can train harder and longer)
  • Multivitamin (They let your body focus on growth and repair)
  • Glutamine (Glutamine helps to provide support against muscle breakdown)

ROUTINE 



Day 1 (Monday) – Chest and Biceps 
Day 2 (Tuesday) – Legs 
Day 3 (Wednesday) – Back and Triceps 
Day 4 (Thursday) – Chest and Biceps 
Day 5 (Friday) – Shoulders, Calves and Abs 
Day 6 (Saturday) – Rest 
Day 7 (Sunday) – Rest 

Cardio – He does perform HIIT. He performes cardio on elliptical machine for about 20-25 minutes at the end of workout, twice a week. 


EXERCISES



DAY 1 (Chest and Biceps) 

  1. Flat Barbell Bench Press (8 sets of 7-12 reps)

  2. Hammer Strength Flat Press (4 sets of 7-12 reps)

  3. Pec Deck (5 sets of 7-12 reps)

  4. Dips (4 sets of 7-12 reps)

  5. Cable Crossovers (5 sets of 7-12 reps)

  6. Smith Machine Incline Barbell Press (5 sets of 7-12 reps)

  7. Seated Dumbbell Preacher Curls (5 sets of 7-12 reps)

  8. Scott Bench Machine Curls (5 sets of 7-12 reps)

  9. Standing EZ Barbell Curls (4 sets of 7-12 reps)

  10. Seated Dumbbell Hammer Curls (4 sets of 7-12 reps)


DAY 2 (Legs) 


  1. Smith Machine Squats (7 sets of 7-12 reps)

  2. Leg Extension (8 sets of 7-12 reps)

  3. Leg Curls (5 sets of 7-12 reps)

  4. Leg Press (4 sets of 7-12 reps)

  5. Standing Machine Calf raises (5 sets of 7-12 reps)

  6. Seated Calf Raises (5 sets of 7-12 reps)


DAY 3 (Back and Triceps) 

  1. Pull-ups (4 sets of 7-12 reps) 

  2. T-bar Bent Over Rows (4 sets of 7-12 reps) 

  3. Cable Pulldowns Wide Grip (5 sets of 7-12 reps) 

  4. Seated Cable Rows (4 sets of 7-12 reps) 

  5. Cable Pulldowns Close Grip (3 sets of 7-12 reps) 

  6. Bent Over Lateral Dumbbell Raises (3 sets of 7-12 reps) 

  7. Seated Machine Rows (4 sets of 7-12 reps) 

  8. Hyper extensions (3 sets of 7-12 reps) 

  9. Shrugs (3 sets of 7-12 reps) 

  10. Close Grip Bench Press (5 sets of 7-12 reps) 

  11. Triceps Cable Pulldowns Superset with Dips (5 sets of 7-12 reps) 

  12. One Arm Reverse Cable Pulldowns (5 sets of 7-12 reps) 

  13. Triceps Rope Pull Downs (3 sets 7-12 reps)  

DAY 4 (Chest and Biceps) 

  1. Flat Barbell Bench Press (8 sets of 7-12 reps)
  2. Hammer Strength Flat Press (4 sets of 7-12 reps)

  3. Pec Deck (5 sets of 7-12 reps)

  4. D

    ips (4 sets of 7-12 reps)

  6. Cable Crossovers (5 sets of 7-12 reps)

  7. Smith Machine Incline Barbell Press (5 sets of 7-12 reps)

  8. Seated Dumbbell Preacher Curls (5 sets of 7-12 reps)

  9. Scott Bench Machine Curls (5 sets of 7-12 reps)

  10. Standing EZ Barbell Curls (4 sets of 7-12 reps)

  11. Seated Dumbbell Hammer Curls (4 sets of 7-12 reps)


DAY 5 (Shoulders, Calves and Abs ) 

  1. Incline Machine Shoulder Press (5 sets of 7-12 reps)

  2. Lateral Shoulder Press on Machine (5 sets of 7-12 reps)

  3. Standing Dumbbell Front Raises (5 sets of 7-12 reps)

  4. Bent Over Dumbbell Lateral Raises (3 sets of 7-12 reps)

  5. Standing EZ Barbell Front Raises (5 sets of 7-12 reps)

  6. Dumbbell Lateral Raises Superset with Shrugs (5 sets of 7-12 reps)

  7. Leg Extensions (5 sets of 7-12 reps)

  8. Standing Calf Raises (5 sets of 7-12 reps)

  9. Seated Calf Raises (5 sets of 7-12 reps)

  10. Flat Bench Crunches with weight (3 sets of 7-12 reps) 

  11. Flat Bench Leg Raises (3 sets of 7-12 reps)

  12. Crunches Machine (3 sets of 7-12 reps)

  13. Kneeling Twist Machine (4 sets of 7-12 reps)

Roman Chair Leg Raises (3 sets of 7-12 reps)




Favourite Exercises 

  • Flat Bench Press (For Chest)
  • Dips (For triceps)
  • Seated Cable Rows (For back)



TIPS

  • Choose and follow the right combination of hard training, strict diet and smart supplementation. 
  • Stay consistent and dedicated, everything takes time. 
  • Know your own body, but also learn from other bodybuilders and fitness models.





Quote
Never give up.
Today is hard,
Tomorrow will be worse,
But the day after tomorrow will be sunshine.
– Jack Ma

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