Diet, training and supplementation of the athlete Sadik Hadzovic
Sadik Hadzovic was runner-up in the Men's Physique class at this year's Mr Olympia (2014) and last year he was ranked fourth.
It measures 1.80 and weighs approximately 86kg.
Get to know your training plan and your diet.
Training
Sadik Hadzovic trains a muscle a day, apart from Friday when he works both biceps and triceps.
There is one day a week when he trains exclusively abdominals (Saturday) and there is no rest day, ending up not doing weight training only on Wednesdays, when he opts for interval cardiovascular training.
Monday - Back
- Dead weight – 5 sets x 11-13 reps
- Pull down – 4 sets x 11-13 reps
- Rowing with bar – 4 sets x 11-13 reps
- Lifts inverted handle – 3 sets x 11-13 reps
- Machine seated row – 4 sets x 11-13 reps
- Elevations – 1 series x to failure
Tuesday – Chest
- Slanted openings – 4 sets x 11-13 reps
- Inclined bench press – 5 sets x 11-13 reps
- Peck deck – 4 sets x 11-13 reps
- Flat bench press – 5 sets x 11-13 reps
- Crossover – 3 sets x 11-13 reps
- Press declined in machine – 4 sets x 11-13 reps
- Push ups – 1 series x to failure
Wednesday – Cardio
- HIIT (1 minute rest with 1 minute sprint, 5 sets)
Thursday- Legs
- Press – 5 sets x 11-13 reps
- Leg Extension – 5 sets x 11-13 reps
- Leg curl – 5 sets x 11-13 reps
- Inclined twin lift – 6 sets x 11-13 reps
- Squat – 4 sets x 11-13 reps
- Lunges – 1 series x to failure
Friday - Arms
- Concentrated bicep with bar – 4 sets x 11-13 reps
- French Tricep – 5 sets x 11-13 reps
- Hammer Curl – 4 sets x 11-13 reps
- Machine tricep extension – 5 sets x 11-13 reps
- Curl with bar – 3 sets x 11-13 reps
- seated tricep extension – 3 sets x 11-13 reps
Saturday - Sit-ups
- Crunch with cable – 4 sets x 11-13 reps
- Ball raises and legs – 4 sets x 11-13 reps
- Lifting legs – 4 sets x 11-13 reps
- Board running - 4 sets x 11-13 reps
- torso twist with ball – 4 sets x 11-13 reps
- Cross Abdominal - 4 sets x 11-13 reps
- Lifting the legs in suspension – 1 sets x to failure
Sunday – Shoulders
- Shoulder Press – 5 sets x 11-13 reps
- Sides sitting – 5 sets x 11-13 reps
- Seated Front – 3 sets x 11-13 reps
- Bar shrinks – 4 sets x 11-13 reps
- Military Press – 4 sets x 11-13 reps
- Arnold Press standing – 3 sets x 11-13 reps
Diet
This athlete, as you would expect, follows a very nutritious diet, with quality foods, and excellent sources of protein in all meals
Follow a regimen where you use carbohydrate sources just before training (the first 3 meals) and eliminate them after training.
Here is Sadik Hadzovic's diet.
- Meal 1
- Chicken OR turkey OR egg white with oats
- Meal 2
- Red meat with rice
- Meal 3
- Fish with potato
- 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
