Diet, training and supplementation of athlete Sadik Hadzovic
Sadik Hadzovic was ranked second in the Men's Physique class at this year's Mr Olympia (2014) and last year he had ranked fourth.
He measures 1.80 and weighs approximately 86kg.
Get to know your training plan and your diet.
Training
Sadik Hadzovic trains one muscle a day, except for Friday when he works both his biceps and triceps.
He has one day a week where he exclusively trains abdominals (Saturday) and has no rest day, ending up not doing weight training only on Wednesday, where he opts for interval cardiovascular training.
Monday – Back
- Dead weight – 5 sets x 11-13 repetitions
- Pull down – 4 sets x 11-13 repetitions
- Barbell row – 4 sets x 11-13 repetitions
- Reverse grip pull-ups – 3 sets x 11-13 repetitions
- Seated machine row – 4 sets x 11-13 repetitions
- Elevations – 1 x series until failure
Tuesday – Chest
- Slanted openings – 4 sets x 11-13 repetitions
- Incline bench press – 5 sets x 11-13 repetitions
- Peck deck – 4 sets x 11-13 repetitions
- Flat bench press – 5 sets x 11-13 repetitions
- crossover – 3 sets x 11-13 repetitions
- Decline press on machine – 4 sets x 11-13 repetitions
- Push ups – 1 x series until failure
Wednesday – Cardio
- HIIT (1 minute rest with 1 minute sprint, 5 sets)
Thursday- Legs
- Press – 5 sets x 11-13 repetitions
- Leg Extension – 5 sets x 11-13 repetitions
- Leg curl – 5 sets x 11-13 repetitions
- Incline Calf Raises – 6 sets x 11-13 reps
- Squat – 4 sets x 11-13 repetitions
- Lunges – 1 x series until failure
Friday – Arms
- Bicep concentration with barbell – 4 sets x 11-13 repetitions
- French Tricep – 5 sets x 11-13 repetitions
- Hammer Curl – 4 sets x 11-13 repetitions
- Tricep extension on machine – 5 sets x 11-13 repetitions
- Curl with bar – 3 sets x 11-13 repetitions
- Seated tricep extension – 3 sets x 11-13 repetitions
Saturday – Abdominals
- Cable Crunch – 4 sets x 11-13 repetitions
- Raising arms and legs with ball – 4 sets x 11-13 repetitions
- Leg elevation – 4 sets x 11-13 repetitions
- Plank running – 4 sets x 11-13 reps
- Trunk twist with ball – 4 sets x 11-13 repetitions
- Crossed Abdominal – 4 sets x 11-13 repetitions
- Suspension leg raise – 3 sets x Until failure
Sunday – Shoulders
- Shoulder Press – 5 sets x 11-13 repetitions
- Sitting sides – 5 sets x 11-13 repetitions
- Seated Fronts – 3 sets x 11-13 reps
- Barbell Shrinks – 4 sets x 11-13 repetitions
- military press – 4 sets x 11-13 repetitions
- Standing Arnold Press – 3 sets x 11-13 repetitions
Diet
This athlete, as expected, follows a very nutritious diet, with quality foods, and excellent sources of protein in every meal.
Follow a regime in which you only use carbohydrate sources before training (the first 3 meals) and eliminate them after training.
Here's Sadik Hadzovic's diet.
- Meal 1
- Chicken OR turkey OR egg whites with oats
- Meal 2
- Red meat with rice
- Meal 3
- Fish with potatoes
- Meal 4
- Protein shake
- Meal 5
- Fish with asparagus OR broccoli
- Meal 6
- Chicken OR turkey OR eggs
Supplements
Finally, here are the supplements used by this athlete.
- Whey Protein
- Yohimbine
- L-Carnitine
- Glutamine
- Creatine
- Fish oil
- Multivitamin
Information taken from the websites simplyshredded.com and cutandjacked.com
