Sergio Oliva Jr Training


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Sergio Oliva Jr Bodybuilder Training Program

Sergio Oliva Jr Training

Sergio Oliva Jr. is on a mission to one day step on to the Mr. Olympia stage, to be a top professional bodybuilder like his father, and his mother. If we consider the genetic implications that this man inherited, one would think he's got all the correct ingredients to make it work. His mother is Arleen Garrett who won the top women's bodybuilding shows including Ms. America with a spectacular 10 year career as a bodybuilder.

People call Sergio Oliva Jr. The second Myth because of his 3 time Mr. Olympian father who was the last man to ever beat Arnold in a bodybuilding contest. Junior explains that his father actually discouraged him to train like a bodybuilder and said that it was not the type of sport that he should compete in.

He started training like a bodybuilder in 2004, working as a personal trainer in Chicago now; he also spent a few years training seriously as a bodybuilder in Florida, where he learned a lot about the sport that his father excelled at. His workout schedule looks like this most of the year. In 2015 he won the men's overall bodybuilding title at the NPC nationals.

Monday: Chest
Incline D/B press 5 X 10-12 reps
Flat D/B press 5 X 10-12 reps
Incline Smith machine 3 X 10-15 reps
Decline B/B bench-press 4 X 10-12 reps
Weighted Dips 3 X failure
Incline D/B flyes 4 X 10-15 reps
Cable fyes 3 X failure

Tuesday: Legs
Leg extensions 4 X 10-15 reps
Squats 5 X 10-12 reps
Leg Press 5 X 8-15 reps
Hack Squats 3 X 10-15 reps
Walking Lunges to failure

Wednesday: Back
Pull-ups 4 X 8-12 reps
Deadlifts 5 X 12 reps
B/B Rowing 4 X 8-12 reps
T-Bar Rowing 3 X 10-12 reps
Seated Cable Rows 3 X 10-12 reps
Lat pull-downs 4 X 10-12 reps
Straight arm pull-downs 3 X failure

Thursday: Abs and Hamstrings
Seated Leg Curls 4 X 10-15 reps
Stiff-legged Deadlift 5 X 8-12 reps
Lying Leg Curls 3 X 10-15 reps
Single Leg Curls 3 X 10-12 reps

Friday: Shoulders
Military Press 5 X 10-12 reps
Seated D/B Press 4 X 10-12 reps
Hammer Strength machine 3 X 10-12 reps
D/B laterals 3 X 10-12 reps
Smith machine uprights rowing 3 X 10-12 reps
Rear D/B raises 3 X 10-12 reps
Reverse Deltoid chest machine 3 X failure

Saturday: Biceps and Triceps
Preacher Curls 4 X 10-12 reps
Seated D/B curls 3 X 10-12 reps
Sanding B/B curls 3 X 10-12 reps
Hammer machine curls 3 X 10-12 reps
Skull-crushers 4 X 10-12 reps
Hammer Strength Dips 4 X 10-12 reps
Overhead Rope ext. 4 X 10-12 reps
D/B kickbacks 3 X 10-12 reps
Cable Push-downs 3 X failure


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