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SHREDDED male AESTHETIC physiques

muscle at it's best…

Tag Archives: fitness

Lee Stram

Lee Stram, 28 Gold Coast Australia based. Now full time professional model.

Hobbies and interests include gym, fitness and motocross. In great shape all year round. Professional attitude but at the same time relaxed, friendly and very easy to work with. Lee-Stram-3-2ypr0ux6d5to7fgft30b9m

 

Lee’s DIET

Lee did not publish any info on internet but invite people to email him for information: leestramplan@gmail.com [He design online fitness plans for people]

 

Lee’s TRAINING program

Lee did not publish any info on internet but invite people to email him for information: leestramplan@gmail.com [He design online fitness plans for people]

 

Lee’s SUPPLEMENT regime

Lee did not publish any info on internet but invite people to email him for information: leestramplan@gmail.com [He design online fitness plans for people]

 

Lee’s CONTACT details and WEB links

 

Lee’s VIDEOS

 

Lee’s PHOTOS

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David Morin

Great looks and superb balanced physique make David Morin part of the exclusive club of the best aesthetic physiques in the world.

“My name is David Morin I am 33 I live in Miami Beach FL, I have a Martial Arts back ground with yoga, free weights, and open to many other fusions that have popped up recently. I enjoy mountain biking, hiking, surfing, skateboarding and anything outdoors. I have trained all my life as part of my mental and physical development. I started weights in 1999 as part of becoming a Personal trainer at Bally total fitness. It was kind of a tuff time as I was going through a divorce and felt weights were the best way to focus some of the anger and depression that came with my situation. Most proud of: Pro skater at 16 (outlook sk8s), my 4 children, my health at 38, ‘Muscle & fitness’ cover, my family and my relationship with God, my sponsor Dymatize and my integrity.”

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David’s TRAINING routine:

Currently I do one a whole body circuit three times a week. Some type of cardio for 40 min every morning first thing.

My favorite exercises are: Incline dumbell press, pullups, squats.

Intuitive and adaptive are terms that come to mind, I constantly change it up. I may work chest with back one week heavy in the same workout, then back and shoulders with tons of reps but compound movements. Let’s just say for the most part it’s a crossfit style one week without all the running. The following week it’s old school bodybuilding.

I never repeat the same workout, although the total workload and calories burns will be about the same.

 

David’s DIET routine:

My diet is about 3000 cals a day.. lean protein, raw salmon, raw egg whites, natural peanut butter, Greek yogurt, whey protein, chicken and veggies….like arugola. I have become…thanks to my most recent ex a huge fan of juicing fruits and veggies. A great film to watch is a Beautiful Truth.

Lower the carbs…increase the Protein and slowly increase the raw healthy fats. Intense interval cardio combine with increased BCAA intake and a nice thermogenic.

Lots of Liquid egg whites and ISO – 100 …coconut oil with tonnes of BCAA, Carnitine, leafy greens and spinach with lean fish and chicken. Also some Greek yogurt and nuts.

 

David’s SUPPLEMENTS used:

ZMA, resveratrol, BCAA, Whey Protein and Jacked3d.

 

David’s Contact Info & Web Links:

 

David’s VIDEOS:

 

David’s PHOTOS:

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Tom Coleman

Tom Coleman is a 27 y/o world-renowned fitness model with incredible aesthetics and strong muscular build. When he shred down to below 5% body fat levels, he is one of the top physiques in the world.

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Tom’s STATS:

Age: 27
Height: 5’10” – 178 cm
Weight: 196 lbs – 89 kg

 

Tom’s TRAINING routine:

I’m a big lover of old school bodybuilding! Nothing beats free weight exercises like Squats, Bench Press and heavy Dumbbell movements. I train every day and like to hit individual body groups pushing them to failure every time!

Monday: Chest/abs

  • Incline Dumbbell Press 4×8-12
  • Flat Dumbbell Press 4×8-12
  • Bench Press 4×8-12
  • Cable Fly’s 4×8-12
  • Dumbbell Pullovers 4×8-12
  • Leg Raises 4×8-12
  • Incline Leg Raises 4×8-12
  • Planking to Failure

Tuesday: Arms

  • Seated Dumbbell Curl 3×12
  • Standing EZ Bar with a Bicep Isolator 4×8-12
  • Preacher Bench Barbell Curls 4×12
  • Bodyweight Dips 4×8-12
  • Tricep Cable Pulldown (V Bar) 4×8-12
  • Close Grip Skull Crushers 4×8-12
  • Standing Bicep Curls 4×8-12
  • Bike Cardio 20-30mins

Wednesday: Legs

  • Squats 4×12-15
  • Front Squats 4×12-15
  • Leg Extension (Pausing on every final rep) 4×12-15
  • Barbell Lunges 4×12-15
  • Standing Calf Raises 4×25
  • Hamstring Machine 4×12-15
  • Straight Leg Deadlifts 4×12-15

Thursday: Shoulders

  • Front Raises With EZ Bar 4×8-12
  • Seated Dumbbell Side Raises 4×8-12
  • Seated Dumbbell Shoulder Press 4×8-12
  • Upright Rows 4×8-12
  • Rope Pulls 4×8-12
  • Shrugs 4×8-12
  • Sit Ups 4x Failure
  • Russian Twists 4×12
  • Cable Pull Down Crunch 4×8-12

Friday: Back

  • Seated Row Cable Machine 4×8-12
  • Wide Grip Pull Down 4×8-12
  • Dumbbell Bent Over Rows 4×8-12
  • Wide Gripped Rows 4×8-12
  • Lateral Pull Downs 3×12
  • Dumbbell Pullover 4×8-12

Saturday: Chest/triceps

  • Bench Press 1x Rep Max
  • Incline Bench Press 1x Rep Max
  • Cable Cross Over’s 4×8-12
  • Incline Dumbbell Press 3x Failure
  • Wide Dumbbell Fly’s 4×8-12
  • Dips 4×8-12
  • Straight Bar Cable Pull Down 4x Failure

Sunday: Legs

  • Leg Extension (Pausing on every final rep) 4×12-15
  • Barbell Lunges 4×12-15
  • Squats 4×12-15
  • Front Squats 4×12-15
  • Hamstring Machine 4×12-15
  • Straight Leg Deadlifts 4×12-15
  • Standing Calf Raises 4×25

 

Tom’s DIET:

  • Meal 1: 7 Eggs with 1 Egg Yolk, GF1 Protein (USN) with 100g Oats, 100g Bananas & USN Whey Protein Shake (2 scoops)
  • Meal 2: White Fish 250g, Sweet Potato 200g and Vegetables
  • Meal 3: Chicken 150g, Brown Rice 80g & mixed Greens
  • Meal 4: 100g Oats, 100g Banana & x2 scoops USN Whey
  • Pre workout: Banana and USN pre workout
  • Meal 5: Steak 50-100g, 80g Brown Rice & mixed Vegetables
  • Meal 6: USN Whey Protein & 10g of Walnuts

 

Tom’s SUPPLEMENT routine:

  • GF1 Protein USN
  • Anabolic Muscle Fuel USN
  • BCAA’s
  • ZMA’s
  • Multivitamins

 

Tom’s CONTACT DETAILS:

Website: http://gillescrofta.com

Facebook: https://www.facebook.com/tomcolemanfitness/timeline

Instagram: @tomocoleman

 

 

Tom’s VIDEOS:

 

 

Tom’s PHOTOS:

 

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Simon George

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 George (10)

 

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

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:

 

Video of Simon

Simon’s TRANSFORMATION

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PHOTOS of Simon

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Bryant Wood

Fitness model Bryant Wood has incredible aesthetics. But it will be very interesting to see how his good genetics responds with some added muscles size.

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Bryan’s WEB links:

 

Video of Bryan with one of his triplet brothers

 

PHOTOS of Bryan

Bryant Wood 3 (1)

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Jaco de Bruyn

South Africa can be proud of Jaco de Bruyn. He has a classic male muscle physique with just about the right size and incredible genetics to go with it.

Stunning symmetry.

Very much a family man as well.

Good showcase for what South Africa can produce.

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Jaco’s web links:

 

 

Jaco’s PHOTOS

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Dan Rockwell

Personal trainer and fitness model, Dan Rockwell has incredible aesthetics. Very balanced physique with no particular muscle group standing out, trademark of a good aesthetic body.

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Dan’s Web links:

 

Dan’s PHOTOS

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Alain Gosselin

Alain Gosselin is a fitness model from Quebec, Canada and is 29 years old. He stands 5’9″ tall and has a contest weight of 150 lbs. (off-season he weights 165 lbs.). Alain has a 31″ waist, 41.5″ chest, 14″ biceps, 22″ thighs and 13.5″ calves. The field of competition is relatively new to Alain. He started after meeting his personal trainer, Dickens Lambert. He is now a member of a team of athletes called BodyInfluence. To date, Alain has participated in four competitions. His first competition was the 2011 UFE Chaos in Montreal where he finished 1st in the Amateur Fitness Model class. After this victory, TNT Nutrition, a supplement store, offered Alain a sponsorship, which helps him by providing some of his supplements.  Without any organized sports background, Alain became interested in bodybuilding at the age of 19 and since then his desire to train and learn about the sport has never stopped growing.

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Alain’s web links:

 

Alain Gosselin’s PHOTOS

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Anthony Hill

Anthony Hill is one of those blessed physiques with a long aesthetic torso which adds to his overall balanced look. Intense face match the body. Great example of a balanced male aesthetic physique.

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Anthony Hill, started his journey in fitness at the age of 5 when introduced to athletics and martial arts. At 10 he received his first degree black belt in karate. He started introducing bodyweight and the resistance training into his programme to improve his martial arts. Soon he noticed changes in his physique and a passion for fitness was born A Personal Trainer and Physique competitor, aspiring to become a WBFF Champion and a sponsored fitness model.

His website: www.anthonyjhill.com

My training routine is a s follows:

Monday: – Legs /Abs

Tuesday:   – Chest /Triceps (HIIT Cardio/Stair Sprints )

Wednesday: – Back / Biceps /Abs

Thursday: –  Shoulders / Traps (HITT Cardio / Stair Sprints)

Friday: – REST

Saturday: – Legs /Abs

Sunday: –  Chest /Triceps (HIIT Cardio/Stair Sprints )

Statistics

Height6ft2

Weight91kg

Chest Size46 inches

Waist Size32 inches

Leg Length36 inches

Arm Length24 inches

Eye ColourBlue

 

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