Diet, training and supplementation of athlete Sadik Hadzovic
Sadik Hadzovic was runner-up in the Men's Physique class at Mr Olympia this year (2014) and last year had already ranked fourth.
Measures 1,80 and weighs approximately 86kg.
Get to know your training plan and their food.
Training
Sadik Hadzovic trains one muscle a day, apart from Friday where he works both biceps and triceps.
There is a day in the week where you train exclusively on abdominals (Saturday) and you have no rest day, so you do not do weight training only on Wednesday, when you opt for interval cardiovascular training.
Monday - Back
- Dead weight - 5 series x 11-13 repetitions
- Pull down - 4 series x 11-13 repetitions
- Paddling with Bar - 4 series x 11-13 repetitions
- Inverted handle highs - 3 series x 11-13 repetitions
- Paddling Seated on Machine - 4 series x 11-13 repetitions
- Highs - 1 x series to failure
Tuesday - Chest
- Slanted openings - 4 series x 11-13 repetitions
- Incline Bench Press - 5 series x 11-13 repetitions
- Peck deck - 4 sets x 11-13 reps
- Flat bench press - 5 series x 11-13 repetitions
- Crossover - 3 series x 11-13 repetitions
- Press declined in machine - 4 series x 11-13 repetitions
- Push ups - 1 x series to failure
Wednesday - Cardio
- HIIT (1 Minute Rest with 1 Sprint Minute, 5 Series)
Thursday- Legs
- Press - 5 sets x 11-13 reps
- Lay Extension - 5 series x 11-13 repetitions
- Leg curl - 5 series x 11-13 repetitions
- Inclined twin lift - 6 sets x 11-13 reps
- Squat - 4 series x 11-13 repetitions
- lunges - 1 x series to failure
Friday - Arms
- Bicep concentrate with bar - 4 x Series 11-13 Repeats
- French Tricep - 5 series x 11-13 repetitions
- Curl hammer - 4 series x 11-13 repetitions
- Machine tricep extension - 5 series x 11-13 repetitions
- Curl with bar - 3 series x 11-13 repetitions
- Sitting tricep extension - 3 sets x 11-13 reps
Saturday - Abs
- Cable Crunch - 4 series x 11-13 repetitions
- rise arms e legs with ball - 4 sets x 11-13 repetitions
- Lifting legs - 4 series x 11-13 repetitions
- Plank racing - 4 sets x 11-13 reps
- Torso twist with ball - 4 series x 11-13 repetitions
- Cross sit-up - 4 sets x 11-13 reps
- Suspension leg lift - 1 x series to failure
Sunday - Shoulders
- Shoulder press - 5 series x 11-13 repetitions
- Sitting sides - 5 series x 11-13 repetitions
- Front seated - 3 sets x 11-13 reps
- Bar Shrinks - 4 series x 11-13 repetitions
- Military press - 4 series x 11-13 repetitions
- Arnold Press standing - 3 series x 11-13 repetitions
Diet
This athlete, as expected, follows a very nutritious diet, with foods quality, and excellent sources of protein at 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.
- 1 Meal
- Chicken OR Turkey OR Egg White With Oatmeal
- 2 Meal
- Red meat with rice
- 3 Meal
- Potato Fish
- 4 Meal
- Protein Shake
- 5 Meal
- Fish with Asparagus OR Broccoli
- 6 Meal
- 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 simplyshredded.com and cutandjacked.com websites
