Sadik Hadzovic Workout Routine

/ September 3, 2016

Sadik Hadzovic is an American IFBB professional physique competitor and fitness model. He has won the first ever inaugural Arnold Sports Festival Pro Men’s Physique contest. He was the first runner up (2nd Place) at the 2014 Mr. Olympia physique showdown competition. He also stood as a runner up for the second time at the 2015 Mr. Olympia physique showdown competition. Sadik has been competing in Men’s Physique since 2011 and was the winner of the 2015 Arnold Classic Men’s Physique division. Hadzovic has competed in 12 shows since turning pro in 2012, never finishing lower than fourth in any of the contests. He has finished in the top four three times at the Olympia.


Competitions and Awards 
  1. 2011 NPC Eastern USA Championships – 3rd 
  2. 2012 NPC Metropolitan Championships – 1st
  3. 2012 NPC Metropolitan Championships – 1st
  4. 2012 NPC Junior USA Championships Men’s Physique Division – 2nd Class B 
  5. 2012 NPC Junior National Championships – 1st
  6. 2012 IFBB Greater Gulf States Pro – 2nd
  7. 2012 IFBB Orange County Muscle Classic – 2nd
  8. 2012 IFBB Valenti Gold Cup Pro – 1st
  9. 2013 IFBB New York Pro – 1st
  10. 2013 IFBB Olympia Weekend – 4th
  11. 2014 IFBB PBW Tampa Pro – 1st
  12. 2014 IFBB Olympia Weekend – 2nd
  13. 2015 IFBB Arnold Sports Festival – 1st
  14. 2015 IFBB Olympia weekend – 2nd


DIET PLAN 

Sadik follows high protein and high fat diet. High protein and fat food increases the development of strength. He consumes 3,400 calories in a day. During the off-season, he eats about 4,200 calories. His diet includes steak, egg whites, chicken, fish, sweet potatoes, rice, oatmeal, asparagus, broccoli, almonds, and olive oil. Here is his diet routine – 

Meal 1

  • 1/2 lb. of Lean Chicken or Turkey or 8-10 Egg Whites
  • 1/2 a cup of Oats
Meal 2
  • 1/2 lb. of Red Meat 
  • 1 cup of White Rice
Meal 3
  • 1/2 lb. of Fish 
  • 1 large Potato
Meal 4
  • Protein Shake 
Meal 5
  • 1/2 lb. of Fish 
  • Asparagus or Broccoli
Meal 6
  • 1/2 Lean Protein Chicken or Turkeyor 8-10 Egg Whites
  • Egg Yolks or Almonds


ROUTINE 


Monday – Back 
Tuesday – Chest 
Wednesday – Cardio 
Thursday – Legs 
Friday – Arms 
Saturday – Abs 
Sunday – Shoulders 


EXERCISES 


MONDAY (Back) 

  1. Deadlifts – 5 sets of 11-13 reps 

  2. Lat Pull Downs – 4 sets of 11-13 reps 

  3. Bent Over Barbell Rows – 4 sets of 11-13 reps 

  4. Underhand Pull Ups – 3 sets of 11-13 reps 

  5. Seated Cable Rows – 4 sets of 11-13 reps 

  6. Overhand Pull Ups – 1 set to failure


TUESDAY (Chest) 

  1. Incline Dumbbell Fly’s – 4 sets of 11-13 reps  

  2. Incline Barbell Bench Press – 5 sets of 11-13 reps 

  3. Machine Fly’s – 4 sets of 11-13 reps 

  4. Bench Press – 5 sets of 11-13 reps 

  5. Cable Fly’s – 3 sets of 11-13 reps 

  6. Decline Machine Press – 4 sets of 11-13 reps 

  7. Push Ups – 1 set to failure


WEDNESDAY (Cardio) 

  1. Treadmill, Interval Sprints – 1 minute rest, 1 minute sprint for 5 sets


THURSDAY (Legs) 

  1. Leg Press – 5 sets of 11-13 reps 

  2. Leg Extensions – 5 sets of 11-13 reps 

  3. Lying Leg Curl – 5 sets of 11-13 reps 

  4. Donkey Calf Raises – 6 sets of 11-13 reps 

  5. Squats – 4 sets of 11-13 reps 

  6. Walking Lunges – 1 set to failure


FRIDAY (Arms) 

  1. Seated Preacher Curls – 4 sets of 11-13 reps

  2. French Curls (decline) – 5 sets of 11-13 reps

  3. Standing Hammer Curls – 4 sets of 11-13 reps

  4. Triceps Pushdowns – 5 sets of 11-13 reps

  5. Heavy Barbell Curl – 3 sets of 11-13 reps

  6. Seated Overhead Tricep Extensions – 3 sets of 11-12 reps


SATURDAY (Abs) 

  1. Cable Crunches – 4 sets of 11-13 reps 

  2. Arm & Leg Raises With Exercise Ball – 4 sets of 11-13 reps 

  3. Alternating Leg Ups – 4 sets of 11-13 reps 

  4. Running Plank – 4 sets of 11-13 reps 
  5. Torso Twist with Medicine Ball – 4 sets of 11-13 reps 

  6. Alternating Toe Touches – 4 sets of 11-13 reps 
  7. Hanging Leg Raises – 1 set to failure


SUNDAY (Shoulders) 

  1. Dumbbell Shoulder Press – 5 sets of 11-13 reps 

  2. Seated Dumbbell Side Raises – 5 sets of 11-13 reps 

  3. Seated Dumbbell Front Raises – 3 sets of 11-13 reps 

  4. Barbell Shrugs – 4 sets of 11-13 reps 

  5. Barbell Standing Military Press – 4 sets of 11-13 reps 

  6. Standing Dumbbell Arnold Presses – 3 sets of 11-13 reps 









Quote :
“I became a beast to rid myself the pain of being a man”


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