Diet, training and supplementation of the athlete Sadik Hadzovic
Sadik Hadzovic was the runner-up in the Men's Physique class at this year's Mr Olympia (2014) and last year he had already ranked fourth.
It measures 1.80 and weighs approximately 86kg.
Get to know your training plan and your diet.
Training
Sadik Hadzovic trains one muscle a day, apart from the Friday when he works both biceps and triceps.
There is one day in the week when you train exclusively for abs (Saturday) and you have no rest day, ending up not doing weight training only on Wednesday, when you choose 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
- Row seated on machine - 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 elevation - 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 series 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
- Lifting arms and legs with ball - 4 sets x 11-13 reps
- Lifting legs - 4 sets x 11-13 reps
- Plank racing - 4 sets x 11-13 reps
- Torso twist with ball - 4 sets x 11-13 reps
- Cross sit-up - 4 sets x 11-13 reps
- Elevation of the suspended legs - 1 series x to failure
Sunday - Shoulders
- Shoulder Press - 5 sets x 11-13 reps
- Sides sitting - 5 sets x 11-13 reps
- Front seated - 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 expected, follows a very nutritious diet, with quality food, and excellent sources of protein in every meal.
Follow a regime in which 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
