Diet, training and supplementation of the athlete Ulisses Jr
Ulisses Jr is one of the best known athletes in the gym world, with several victories in competitions, and cover of several magazines.
It measures 1.78m, weighs approximately 95kg and in this article you will find out about its training plan, diet and supplementation.
Let's start by talking about your gym workout.
Your training plan is made from Monday to Saturday, every day, resting only on Sunday.
Do between 12 to 15 repetitions per set and 5 sets per exercise.
End your workouts with a final workout where you do 100 reps to fully wear out the muscle you're working on.
In addition usually add super series and drop sets to your workouts.
On Saturday, Ulisses Jr chooses to work on a muscle group that he feels is lagging behind, or that deserves special attention.
At the end of each workout, do 15 minutes of HIIT cardio.
Monday - Legs
- Squat - 5 sets x 12-15 reps
- Press - 5 sets x 12-15 reps
- Elevation of twins - 5 sets x 12-15 reps
- Leg Extension - 5 sets x 12-15 reps
- Leg Curl - 5 sets x 12-15 reps
- Dead weight stretched legs - 5 sets x 12-15 reps
- seated calf elevations - 5 sets x 12-15 reps
- Lunges – 100 reps
Tuesday - Back
- Dead weight - 5 sets x 12-15 reps
- Lifts with weight - 5 sets x 12-15 reps
- Dumbbell paddle - 5 sets x 12-15 reps
- Machine seated row – 5 sets – 12-15 reps
- Pulldown - 5 sets x 12-15 reps
- Hyperextensions - 5 sets x 12-15 reps
- Pullover – 100 reps
Wednesday - Chest
- Inclined bench press - 5 sets x 12-15 reps
- Flat bench press - 5 sets x 12-15 reps
- Openings - 5 sets x 12-15 reps
- Declined press - 5 sets x 12-15 reps
- Press short handle - 5 sets x 12-15 reps
- Crossover – 100 reps
Thursday - Shoulders
- Military Press - 5 sets x 12-15 reps
- Sides - 5 sets x 12-15 reps
- Arnold press - 5 sets x 12-15 reps
- Front - 5 sets x 12-15 reps
- Later - 5 sets x 12-15 reps
- Shrugs - 5 sets x 12-15 reps
- High row – 100 reps
Friday – Arms
- Curl bicep - 5 sets x 12-15 reps
- Inverted bicep curl - 5 sets x 12-15 reps
- Bench press short - 5 sets x 12-15 reps
- Bicep halter hammer - 5 sets x 12-15 reps
- machine tricep extension - 5 sets x 12-15 reps
- Concentrated bicep with Z bar - 5 sets x 12-15 reps
- Bottoms with body weight – 5 series
- Bicep with dumbbell lying down – 100 reps
Saturday
On Saturday he repeats one of the week's workouts for a muscle group that wants to improve.
Diet
This athlete eats 8 meals a day and maintains a low body fat percentage throughout the year, not having large weight fluctuations.
Bet a lot on organic food and consume a lot of protein.
It also pays close attention to the micronutrients, natural herbs and supplements.
- Meal 1
- Whey Protein Isolate
- green tea cup
- Meal 2
- Egg Whites
- Oat
- Grapefruit
- BCAA's
- Meal 3
- Whey Protein Isolate
- Meal 4
- Chicken breast
- Brown rice
- Meal 5
- Tuna
- Spinach
- Banana
- Linseed oil
- Meal 6 - Post-Workout
- Whey Protein Isolate
- Vitargo
- Glutamine
- BCAA's
- Multivitamin
- Vitamin C
- Meal 7
- Tilapia
- Sweet potato
- Spinach
- meal 8
- Casein
- Fish oil
- Glutamine
Supplements
Finally, here are the supplements used by Ulisses Jr.
- Isolated Whey
- BCAA's
- Glutamine
- Casein
- Multivitamin
- Vitamin C
- Vitargo
- Fish oil
Social media
Sources
- Ulyssesworld.com
- Simplyshredded.com
In arm training do you only do a tricep exercise?
Make three Peter:
Bench press short
machine tricep extension
Bottoms with body weight
What is ulisses jr's supplementation and what time does he take it?
It's in the article Felipe
Training for those taking anabolic steroids. No use at all for a natural athlete