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SHREDDED male AESTHETIC physiques

muscle at it's best…

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

Dean Mason 87

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 1st 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:

  • Meal 1: 6 egg whites and 2 whole eggs, 150g of raw oats and half tablespoon flax oil
  • Meal 2: 40g of whey protein with 60g of waxy maize
  • Meal 3: 180g chicken fillets, 250g sweet potato, green beans and tablespoon organic coconut oil
  • Meal 4: 40g whey protein with 60g of waxy maize
  • Meal 5: 180g lean steak, 150g sweet potato and 150g brown rice, broccoli and tablespoon organic coconut oil
  • Meal 6: 50g micellar casein protein with tablespoon almond butter

Favourite Diet Food?

My wife’s protein flapjacks consisting of:

  •  Oats
  • Banana
  • Egg whites
  • Caramel whey
  • Honey
  • Cinnamon
  • Drizzled with almond butter (Damn that just made me hungry)

Dean’s Supplement stack:

  • Whey protein
  • Waxy maize
  • L-Glutamine
  • BCAA’s
  • Pre workout drink
  • Micellar casein protein
  • Flax seed oil
  • Organic coconut oil

Dean Mason’s WEB links:

 

Dean Mason’s PHOTOS

Dean Mason 0 Dean Mason 1 Dean Mason 2 Dean Mason 5 Dean Mason 6 Dean Mason 7 Dean Mason 8 Dean Mason 10 Dean Mason 12 Dean Mason 13 Dean Mason 14 Dean Mason 15 Dean Mason 17 Dean Mason 18 Dean Mason 21 Dean Mason 25 Dean Mason 29 Dean Mason 30 Dean Mason 32 Dean Mason 34 Dean Mason 36 Dean Mason 40 Dean Mason 41 Dean Mason 43 Dean Mason 50 Dean Mason 61 Dean Mason 63 Dean Mason 64 Dean Mason 66 Dean Mason 67 Dean Mason 70 Dean Mason 80 Dean Mason 82 Dean Mason 84 Dean Mason 85 Dean Mason 86 Dean Mason 90

 

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