Dean Mason

Age: 31

Lives: Durbanville, Cape Town

Trains at: Durbanville Virgin Active

Training for: +-15 year

Height: 1,87 meters

Weight On-Season: 100 kg

Weight Off-Season: 110 kg

Full Workout Routine:

7- Day Split Program (1 min rest periods between sets)

Day 1: Chest & Abs

Flat Dumbbell press 5 sets in total. 1x warm up of 25 reps 4 x working sets of 15,12,8,6 reps

Incline Smith machine press 4 x sets of 15,12,8,6 reps

Flat Bench Dumbbell Flye’s 4 x sets of 15,12,8,6 reps

Dumbbell pullovers 4 x sets of 15,12,8,6 reps

Cable cross overs 3 x sets of 15,12,10 reps

Abs:

Cable Crunches 3 x sets of 25 reps

Bicycle crunches 3 x sets of 25 reps

Hanging leg raises 3 x sets of 15 reps

Day 2: Back

Wide Grip pull downs 5 x sets in total. 1 warm up set of 25 reps, and 4 x working sets of 15,12,8,6 reps

T-Bar row 4 x sets of 15,12,8,6 reps

Underhand grip barbell rows 4 x sets of 15,12,8,6 reps

Deadlifts 4 x sets of 15,12,8,6 reps

Weighted Hyper Extensions 4 x sets of 15 reps

Day 3:

Active rest day: Incorporating some core, abs, cardio and stretching

Day 4: Quads & Hamstrings

Squats 5 sets in total, 1 warm up set of 25 reps and 4 x working sets of 15,12,8,6 reps

Hack Squats 4 x sets of 15,12,8,6 reps

Leg press 4 x sets of 15,12,8,6 reps

Leg extensions 4 x sets of 15,12,8,6 reps

Hamstrings:

Lying Leg Curls 4 sets of 15,12,8,6 reps

Walking Dumbbell Lunges 4 x sets of 12 reps

Stiff legged deadlifts 4 x sets of 15 reps

Day 5: Shoulders, Calves and abs

Shoulders:

Smith machine seated military presses 5 sets in total. 1 x warm up set of 25 reps, and 4 x working sets of 15,12,8,6 reps

Standing dumbbell side lateral raises 4 x sets 15,12,8,6 reps

Bent over rear delt raises 4 x sets of 15,12,8,6 reps

Dumbbell front raises 4 x sets 0f 15,12,8,6 reps (drop to weight of 1^st set and rep out till failure)

Dumbbell Shrugs 3 x sets of 12,10,6 reps

Calves:

Machine Calve raises 5 sets in total. 1 x warm up set of 25reps, and 4x working sets of 15,12,8,6 reps

Donkey Calve raises 4 x sets of 15,12,8,6 reps

Seated calf raises 4 x sets of 15,12,8,6 reps

Abs:

Ball Crunches 3x sets of 25 reps

Weighted Decline bench sit ups 3x sets of 15 reps

Hanging leg raises 3x sets of 15 reps

Day 6: Triceps & biceps

Skull crusher extensions superset with close grip EZ bar presses 4 x sets of 15,12,8,6 reps

Tricep pushdowns 4 x sets of 15,12,8,6 reps

Tricep Kickbacks 4 x sets of 15,12,8,6 reps

One arm cable tricep extensions 3 x sets of 15,12,10 reps

Biceps:

Seated dumbbell curls 4 x sets of 15,12,8,6 reps

Incline dumbbell curls 4 x sets of 15,12,8,6 reps

Standing Dumbbell Hammer curls 4 x sets of 15,12,8,6 reps

Concentration curls 4 x sets of 12,10,8,6 reps

Day 6:

I would focus on weak point training without repeating any of the exercises I had done for that specific body part previously in the week, and would focus on incorporating different training techniques to hit the muscle from different angles. (Rest Pause, Supersets, Drop sets)

Day 7:

Active rest day: Incorporating some core, abs, cardio and stretching.

Dean’s sample eating plan: