Jacob had always been skinny. He realized while growing up that he was very weak and would keep falling sick. He realized that having a better body was a way of living a healthy life and in this process removed the tag of being too skinny.
Why you decided to Transform?
I believe bodybuilding is about the healthy lifestyle. It's great that because of bodybuilding you will live longer, feel healthier, have more energy, prevent diseases, decrease stress etc. I was always very lean and had always admired my friends who would work out and fitness celebrities like Kris Gethin, Ronnie Coleman.
How did you accomplish your Goal:
I knew this process won’t be easy. I started searching for online content and read a lot about supplementation, training routines, diet charts of various celebrities who have transformed and decided to embark upon this journey.
Training routine that helped you achieve your Goals
I used to train 5 times a week working on 1 body part every day with a mix of several exercises which I used to change every month. I followed holistic repetition ranges - low, medium and high repetition range. The routine was “spill over” which mean I would concentrate on one part directly and one part indirectly. The rest period was variable. Every workout session would end with 10-15 minutes of medium intensity cardio work.
Monday:Chest
| Flat bench press |
6 X 12 |
| Dumbell fly |
6 X 12 |
| Inclined dumbell press |
6 X 12 |
| Push ups |
6 X 20 |
Tuesday: Back
| Wide grip chin up |
3 X 10 |
| Deadlift |
6 X 10 |
| Lat pull down |
6 X 10 |
| One arm rowing |
6 X 10 |
| Hyper extension |
6 X 15 |
Wednesday: Rest
Thursday: Biceps and Triceps
| Chin up |
2 X 10 |
| Barbell curl |
6 X 10 |
| Preacher curl with EZ bar |
6 X 10 |
| Hammer curl |
6 X 10 |
| Pully push down |
6 X 10 |
| Lying triceps |
5 X 15 |
Friday: Shoulder
| Dumbell shoulder press |
6 X 10 |
| Front dumbell raise |
4 X 10 |
| Dumbell side raise |
4 X 10 |
| Dumbell bent lateral raise |
4 X 10 |
| Upright row |
4 X 10 |
Saturday: Legs
| Weighted squats |
5 X 12 |
| Leg extension |
5 X 12 |
| Leg press |
5 X 12 |
| Walking lunges |
5 X 12 |
| Standing calf raises |
5 X 12 |
Supplements:
ON gold standard whey Protein.
Muscleblaze Creatine
Universal Glutamine
Vitamin Shoppe multivitamin
GNC Fish oil
Suggestion for future transformers
Take action now and don't leave your goals unattended. If you say you're going to the gym, do it before a thought makes you want to stay home. If you don't take action, you can't see results.
