Australian Athelete - Kayne Lawton
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Kayne Lawton
physique
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.
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:
Gavin Perry
Gavin Perry is another prime example of a aesthetic South African muscle body and devoted family man. Good size with incredible vascularity.
Date of Birth: 19 October 1984
Place of Birth: Johannesburg
Weight: 88kg
Height: 1,72m
Residence: Lonehill, Gauteng
Status: Married
Children: Yes, Boy, Logan (2 and a half), Girl, Selene (1)
Gavin’s TRAINING program:
Day 1
- Chest & Back
- Incline smith machine Bench press6 sets of 10-6
- Wide grip Lat pull down6 sets of 10-6
- Smith flat bench6 sets of 10-6
- Close grip lat pull down6 sets of 10-6
- Cable cross from bottom6 sets of 10-6
- Seated close grip low rows6 sets of 10-6
- Seated pec dec machine6 sets of 10-6
- Reverse grip bent over barbell rows6 sets of 10-6
Day 2
- Quads & Calves
- Wide stepped hack squat8 sets of 15
- Leg extensions6 sets of 8-12
- Walking lunges6 sets of 30 steps
- Superset seated calve raise20 sets of 15
- Cardio
- 15 mins high intensity cardio
Day 3
- Biceps & Triceps
- Standing barbell curls4 sets of 10
- Free hanging dips/ ladies bench dips4 sets of 15
- Standing Hammer curls4 sets of 10
- Reverse grip cable push downs4 sets of 15
- Concentration curls (Hanging)4 sets of 10
- Dumbbell skull crushes4 sets of 15
- Bicep curls in cable cross (standing)4 sets of 10
- Close grip press, in smith machine4 sets of 15
Day 4
- Shoulders & Abs
- Side laterals8 sets of 10-6
- Seated smith press8 sets of 10-6
- Seated rear delt machine8 sets of 10-6
- Upright rows4 sets of 10-6
- Hanging leg raises6 sets of 30
- Rope crunches6 sets of 30
- Plank with alternating knee raises6 sets of 30
Day 5
- Hamstrings & Calves
- Lying leg curls8 sets of 15
- Stiff legged dead lift8 sets of 8-12
- Seated leg curls6 sets of 15
- Calf press in leg press machine22 sets of 15
- Cardio
- 15 mins high intensity cardio
Gavin’s DIET:
Meal 1
- 60g Oats
- 40g Supashape Pure Whey Protein
- 100g Banana
- SSN Muscle Vitamin Pack
- Complex digestive enzyme
- Probiotic
Meal 2
- 60g Smoked chicken/turkey
- 3 Corn thins
- Green beans
Meal 3
- 40g Supashape Pure Whey Protein
- 1 serving SSN CytoGuard
Meal 4
- 2 chicken breasts
- 1 cup basmati rice
- Green veg or salad
- 2 SSN EFA
- 2 Supashape Ultra CLA
- 1000mg Vitamin C
- Complex digestive enzyme
- Probiotic
Meal 5
- 150g Strawberries
- 80g Biltong
- Tablespoon peanut butter (approx. 15g)
- Green veg or salad
Meal 6
- 200g Fillet steak
- Green veg or salad
- 2 SSN EFA
- 2 Supashape Ultra CLA
- 1000mg Vitamin C
- Complex digestive enzyme
- Probiotic
Meal 7
- SSN Micellar Casein Protein
- Tablespoon peanut butter (approx. 15g)
Pre-Workout
- 1 serving Supashape Amino Charge OR SSN N.O. Rage
- 1 serving SSN CytoGuard
- SSN Muscle Vitamin Pack
Intra-Wokout
- 1 serving SSN CytoGuard
- 1 serving SSN Vitargo Aftershock
Post-Workout
- 1 Scoop Supashape Pure Whey Protein
- 1 serving SSN CytoGuard
Before Bed
- 1 serving or either SSN ZMA or Muscle Junkie Test Frenzy or SSN Test-Rx or SSN Anabolic drive or SSN GH Test Rush
Gavin’s WEB links:
Gavin’s PHOTOS
Ross Dickerson
WBFF PRO, model & personal trainer. Shredded well balanced physique.
I have developed my own type of training by trying out a lot of different methods, learning how my body responds to different techniques and figuring out what works best for me. One thing that has stood out is that with my body type, to gain significant mass I have to focus on big compound movements with a high calorie diet. When cutting I often use a hypertrophy and endurance based 3 week rotating plan alongside a carb cycle eating plan.
Full Routine:
Monday – Legs
- Leg Extensions 7 x 10-12 (First 3 sets are warm ups)
- Squats 4 x 10-12
- Front Squats using Dumbbells, Kettle Bells or Olympic Bar 3 x 10-12
- Leg Press 3 x 10-12
- Lunges 3 x 10-12
- Deadlifts 3 x 10-12
- Leg Curls (Triple Drop Sets) 3 x 12 drop sets (36 total)
Tuesday – Chest/Triceps
- Dumbbell Fly’s 2 x 10-12 (Warm up)
- Machine Chest Press 2 x 10-12 (Warm up)
- Chest Dumbbell Incline Fly’s 4 x 10-12
- Dumbbell Incline Press 4 x 10-12
- Decline Bench Press 3 x 0-12
- Machine Fly’s 3 x 10-12
- Machine Press (Triple Drop Sets) 3 x 12 drop sets (36 total)
- Skull Crushers 3 x 10-12
- Single Arm Cable Extensions 3 x 10-12 each arm
- Straight Bar Push Down (Triple Drop Sets) 3 x 12 drop sets (36 total)
Wednesday – Abs
- Hanging Leg Raises with Twists 7 x 8-10 (First 3 sets are warm ups)
- Cable Rope Crunches 4 x 8-10
- Decline Bench Oblique Crunches 3 x 12-15 each side
- Abs Machine 3 x 10-12
Thursday – Back/Biceps
- Upper Back Row 7 x 10-12 (First 3 sets are warm ups)
- Lateral Pull Down 4 10-12
- Straight Bar Push Down 3 10-12
- T-Bar Row 3 10-12
- DB Pull Overs 3 12-15
- Olympic OR EZ Bar Curls 3 10-12
- DB Hammer Curls 3 10-12
- Double Arm Cable Bicep Curls (Triple Drop Sets) 3 x 12 drop sets (36 total)
Friday – Shoulders
- Lateral Raises 7 x 10-12 (First 3 sets are warm ups)
- Dumbbell Shoulder Press 4 x 10-12
- Front Raises 3 x 10-12
- Smith Press 3 x 10-12
- Rear Delt Raises (Triple Drop Sets) 3 x 12 drop sets (36 total)
- Smith Machine OR Olympic Bar Shrugs 3 x 10-12
- Dumbbell Shrugs 3 x 10-12
Saturday – Cardio/Abs
- HIIT Cardio Circuit
- Hanging Leg Raises with Twists 7 x 8-10 (First 3 sets are warm ups)
- Cable Rope Crunches 4 x 8-10
- Decline Bench Oblique Crunches 3 x 12-15 each side
- Abs Machine 3 x 10-12
Sunday – Rest
- Recovery
Ross’s diet
- Meal 1: Porridge with 1 scoop of Chocolate Whey Protein & Almonds
- Meal 2: 6 Egg Whites with 2 Yolks scrambled
- Meal 3: Sweet Potato/Wholegrain Rice, Chicken & Broccoli
- Meal 4: Turkey, Almonds, Asparagus & Cottage Cheese
- Meal 5: Sweet Potato, Chicken & Broccoli
- Meal 6: Turkey, Almonds, Asparagus & Cottage Cheese
- Meal 7: 0% Fat Greek Yogurt with a scoop of Chocolate Casein & Almonds
Ross’s WEB links:
Video of Ross
PHOTOS of Ross
Kevin Perod
Kevin has great size and his genetics makes him a formidable physique competitor. Great looking aesthetic muscle body from Dallas, Texas.
Kevin’s WEB links:
Video of Kevin
PHOTOS of Kevin
Steve Moriarti
Steve has superb genetics coupled with great muscle size. The result is a stunning aesthetic body from this physique competitor and wrestler / cage fighter.
“I have been bodybuilding since summer of 2005 (previously a wrestler), designing workout programs since 2007, coaching competitors and athletes since 2008 and trainig one-on-one clients since 2009. I also earned my BS in Kinesiology in 2009 (but feel I learned just as much if not more outside the classroom from my mentor, and ex-olympic strength and conditioning coach). Looking to broaden my reach for people looking for help getting shape/healthy, people looking to compete or take their competition physiques to the next level and of course those who just want to look good :)”
His WEB links:
Video of Steve
Photos of Steve
Alex Atanasov
23 Y/o Alex (in 2014) is a physique competitor with great genetics and good balanced muscle development.
An ACSM-certified personal trainer, Alex Atanasov has dedicated his life to fitness. He has helped hundreds of people transform their lives with his effective training methods and the power of motivation.
Atanasov lived in the small country of Macedonia before moving to America at the age of 12. Living the American dream, he played college soccer and received a degree in Exercise Science. It was during this time that his passion for fitness became evident. He dedicated much of his time to weight lifting in order to transform his body into the physique he had always imagined. By doing so, he realized he wanted to help others achieve their goals of living a healthier lifestyle as well. He has been a personal trainer since 2009 and is motivated each day by helping others transform their bodies. His regimen focuses on weight lifting, nutrition, weight loss, and strength training. He believes that all of these can lead to a lasting lifestyle transformation.
Atanasov not only has a passion for helping others but he has embodied the lifestyle he teaches. In order to maintain his physique and broaden his clientele, he has participated in many physique competitions which were held all over the U.S. Starting out, he set goals for himself and recently achieved one of them by becoming the overall winner at the Emerald Cup. Also, as a fitness model, he has appeared in numerous commercials for many sports and fitness companies
Fitness has been a part of Alex’s life since he was 15 years old. He has set many goals for himself throughout the years and he has learned how to achieve them.
His WEB links
Video of Alex
PHOTOS of Alex
at age 21
Ryan Terry
Ryan Terry – an amazing genetically gifted UK aesthetic physique.
Age: 25
Height: 5’10” – 178 cm
Weight: 187 lbs – 85 kgFirst ever British Mens Physique IFBB PRO
European Arnold Classic mens physique champ, UK National champion,Mister International,Mister Great Britain
RYAN’s workout
Monday: Back
- Wide Grip Pull Ups 4 x 12-15 (Superset)
- Wide Grip Pulldowns 4 x 12-15
- Close Grip Pulldowns 4 x 12-15 (Superset)
- Close Grip Seated Rows 3 x 12-15
- Bent Over Rows 4 x 12-15
- Deadlifts 4 x 8-10
Tuesday: Arms/Abs
- Triceps Dips 4 x 8
- Single Arm Triceps Pushdowns 3 x 10-12 (Each side)
- Skull Crushers 3 x 10-12
- EZ Barbell Curls 3 x 8-10
- Single Arm Dumbbell Curls 4 x 8-10 (Each side)
- Hammer Curls 3 x 8-10
- Sit-ups 4 x 50
- Side Obliques Twists 3 x 20 (Each side)
- Planks 3 sets to Failure
- Weighted Crunches 3 x 12-15
Wednesday: Legs
- Squat 4 x 10
- Hack Squat 3 x 8-10
- Leg Press 3 x 12
- Leg Extension 4 x 12-15
Thursday: Shoulders
- Side Lateral Raises 4 x 10-12
- Smith Machine Seated Military Press 4 x 8-15
- Straight Arm Front Raise 3 x 15
- Cable Rear Delts Raises 3 x 15
- Front Barbell Shrugs 3 x 12
- Rear Barbell Shrugs 3 x 12
Friday: Chest/Abs
- Incline Barbell Press 4 x 10-12
- Flat Dumbbell Press 3 x 10
- Cable Fly’s 4 x 10-12
- Incline Dumbbell Fly’s 3 x 10
- Hanging Leg Raises 3 x Failure
- Abdominal Crunches 3 x 10
- Cable Woodchop 3 x 15-20
Saturday: Legs
- Single-leg Hamstring Curls 4 x 10-12
- Stiff-leg Lying Leg Curls 4 x 10-12
- Weighted Walking Lunges 3 x 10-12
- Seated Calf Raises 3 x 10-12
- Smith Machine Calf Raises 3 x 30
- Single-leg Calf Raises 4 x 20
Sunday: Off
- Rest day
RYAN’s diet
Below is a diet I tend to follow all year round, I can stay relatively lean from this and I would only need to alter a few things in order to be ready for a photo-shoot or to get competition ready.
Daily Diet:
- Meal 1: 120g Oats, 30g Blueberries, 10g Almonds & 30g of Whey Protein
- Meal 2: 3 Eggs & 2 slices of Granary Bread
- Meal 3: Tin of Tuna, 300g White Potato & Mixed Salad/Vegetables
- Meal 4: 200g Chicken Breast & 80g Dry White Rice
- Meal 5: 300g Steak, 200g Sweet Potato & Mixed Vegetables
- Meal 6: 200g Salmon & Salad
Ryan’s Web Links:
Ryan Terry’s PHOTOS
SHREDDED male AESTHETIC physiques 