Diet, training and supplementation of the athlete Sadik Hadzovic
Sadik Hadzovic foi o segundo classificado na classe de Men’s Physique no Mr Olympia deste ano (2014) e já o ano passado se tinha classificado na quarta posição.
It measures 1.80 and weighs approximately 86kg.
Fica a conhecer o seu plano de treino e a sua alimentação.
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 series x 11-13 repetitions
- 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
- Elevation arms and legs com bola – 4 séries x 11-13 repetições
- 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
Este atleta como seria de esperar, segue uma alimentação muito nutritiva, com foods de qualidade, e excelentes fontes de proteína em todas as refeições
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
Instagram Sadik Hadzovic
Information taken from the websites simplyshredded.com and cutandjacked.com
