This 21 y/o fitness guy from the UK has very good genetics. He has already decent muscle size on his frame but we will eagerly watch him in future to see how some added muscle change that frame. Good genetics like this must not go wasted…
Simon’s TRAINING PROGRAM (“I currently work with a 6 day split routine which looks like this”)
| Monday | ||
|---|---|---|
| Chest and Triceps | ||
| Exercise | Sets | Reps |
| Bench Press | 4 | 3-8 |
| Incline Bench Press | 4 | 6-12 |
| Decline Dumbbell Bench Press | 4 | 8-15 |
| Cable Crossover | 4 | 20-30 |
| Skullcrusher | 5 | Failure |
| Weighted Tricep Dip | 4 | Failure |
| Cable Tricep Extension | 3 | 15-25 |
| Tuesday | ||
|---|---|---|
| Back and Biceps | ||
| Exercise | Sets | Reps |
| Lat Pull Down | 5 | 12-15 |
| T Bar Row | 5 | 4-8 |
| Seated Cable Row | 3 | 8-12 |
| Wide Grip Pull Up | 3 | Failure |
| Preacher Curl | 5 | 6-8 |
| Dumbbell Hammer Curl | 3 | 6-12 |
| Wednesday | ||
|---|---|---|
| Quads and Abs | ||
| Exercise | Sets | Reps |
| Squat | 5 | 4-12 |
| Leg Press | 4 | 6-8 |
| Leg Extension | 5 | 15-20 |
| Hanging Leg Raise | 4 | Failure |
| Crunch | 3 | Failure |
| Decline Sit Up | 3 | Failure |
| Thursday | ||
|---|---|---|
| Hamstrings and Calves | ||
| Exercise | Sets | Reps |
| Wide Stance Squat | 5 | 8-12 |
| Leg Curl | 4 | 6-10 |
| Hamstring Push Down | 4 | 6-10 |
| Deadlift | 3 | 6-8 |
| Seated Calf Raise | 5 | 12-20 |
| Standing Calf Raise | 5 | Failure |
| Friday | ||
|---|---|---|
| Shoulders and Abs | ||
| Exercise | Sets | Reps |
| Seated Dumbbell Press | 4 | 3-8 |
| Clean and Press | 3 | 4-8 |
| Dumbbell Lateral Raise | 5 | 8-15 |
| Bent Over Dumbbell Reverse Flye | 5 | 15-25 |
| Crunch | 3 | 15-20 |
| Rocky Body Raise | 3 | Failure |
| Hanging Leg Raise | 3 | 15-20 |
| Saturday | ||
|---|---|---|
| Arms and Traps | ||
| Exercise | Sets | Reps |
| Barbell Curl | 4 | 6-10 |
| Alternating Seated Dumbbell Curl | 3 | 10-12 |
| Chin Up | 3 | Failure |
| Hammer Bar Skullcrusher | 4 | 12-15 |
| One Arm Cable Tricep Extension | 3 | 12-15 |
| Hammer Tricep Extension | 4 | 12-20 |
| Barbell Shrug | 10 | 10 |
Simon’s current supplement stack:
I don’t overdo it on supplements, currently my stack looks like this
- Whey protein
- Casein protein
- Multivitamins
- Fish oil
- Pre workout creatine
Simon’s advice to people looking to achieve his aesthetic physique:
Be patient, building quality muscle takes a long time and serious dedication, don’t give up on your goals just because you haven’t got big muscles in just 6 weeks. The best piece of information I could give you is to not compare yourself to people you see in the gym every day, since day one I have always compared myself to the best fitness models in the business, simply because I always thought I would be competing with them one day, so I don’t care about the people around me in my local gym, I give myself the mind-set that I am competing with the best fitness figures in the world, it has always been a great way for me to push myself beyond my limits.
Simon’s WEB links:
- Instagram:Â SiGillam
Video of Simon
Simon’s TRANSFORMATION
PHOTOS of Simon
SHREDDED male AESTHETIC physiques 