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Rich Piana - Fitness Athlete

Rich Piana's 5 Day Split

Category - Hypertrophy

Richard Eugene Piana (September 26, 1970 – August 25, 2017) was an American bodybuilder and businessman. He won the National Physique Committee (NPC) Mr. Teen California title in 1989, NPC Mr. California in 1998 and National Physique Committee (NPC) competitions in 2003 and 2009. Piana had his own nutrition product line called Rich Piana: 5% Nutrition. He publicly admitted that he had been using anabolic steroids (including Trenbolone),synthetic human growth hormone and insulin as part of his bodybuilding regimen during his career, starting when he was 18 years old. He had said he was aware that the steroids would do damage to his body, but had also said steroid use was a necessary part of competing at the highest levels of bodybuilding and that it was a risk he was willing to take.Piana died at the age of 46 after two weeks in a coma. At death, his heart and liver weighed over twice the average amount for an adult male, and he had "serious heart disease"However, the autopsy report was ultimately inconclusive on the cause and manner of his death, due to the hospital's disposal of all specimens prior to his death.StatsHeight: 1.85 mWeight: 221–315 lb (100–143 kg)
While Rich didn’t like having a set training regimen, he often liked to create new routines for himself every week.

Created: 01/09/2023

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Milos Sarcev - Fitness Athlete

Milos Sarcev's Giant Sets

Category - Hypertrophy

BodybuilderPersonal infoNicknames Mishko (The Mind)Born January 17, 1964 (age 56) Bečej, SFR YugoslaviaHeight 5ft 9 in (175 cm)Weight 240 lb (109 kg)Professional careerBest win Mr.Universe 1989Born in Becej,Serbia,Milos is a professional bodybuilder known for his perfect proportion and aesthetics.Milos had always been a lover of fitness from an early age, taking part in soccer, basketball, karate, judo, aikido and swimming in high school. These sports led him into the gym, originally weight lifting simply to gain strength and improve his athletic ability. Milos' new fascination for the industry motivated him to learn the science behind bodybuilding. The Mind enrolled at the University of Novi Sad (Prehrambena Tehnologija), where he trained to become a Nutritional Specialist. This education would prove invaluable in his later years. After graduating from College, Milos was keen to put what he'd learned into action - he began testing numerous different training methods to optimize fat loss and muscle gains. By the age of 24, in 1988, the Serbian was on the way to achieving one of the greatest physiques in the world. It was at this point that he moved to America to chase his dream of earning his Pro Card. The Mind's first competition was the 1988 AAU Mr. Universe in the Light-Heavyweight category. Although he didn't win, he placed a very respectable 3rd, gaining experience and exposure in the industry. After his debut show, Milos stepped up his training in the gym, working hard to achieve his dream physique. A year later, he came back strong, winning the 1989 WPF Mr. Universe in the same category as his first. As well as taking home the trophy, Milos had earned his Pro Card, realizing his ambition of becoming a professional bodybuilder. The Mind's first competition as a pro was the 1991 Niagara Falls Pro Invitational, where he placed 4th. Over the course of the next 8 years, Milos appeared in over 50 shows, gaining more recognition for his hard work. By 2003, at the age of 39, the Serbian had become a legend in the sport. However, he wanted to give back to the sport and began training athletes. Following his retirement from competing, Milos became one of the greatest coaches in the world. He trained the likes of Flex Wheeler, Bob Paris, and Lee Labrada, guiding them to many successes.StatsHeight: 5 ft 11 in (180 cm)Off Season Weight: 260 pounds (118 kg)Competition Weight: 240 pounds (109 kg)Upper Arm Size: 21 in (53 cm)Chest Size: 55 in (140 cm)Thigh Size: 30 in (76 cm)Waist Size: 31 in (79 cm)Competitive Record ( 72 ) Milos Sarcev holds the for most pro competitions.2001 Night of Champions XXIII - 10th2001 Toronto Pro - 7th1999 IFBB Grand Prix England -- 5th1999 IFBB Joe Weiders Pro World -- 5th1999 IFBB Mr. Olympia -- 10th1999 IFBB Toronto Pro Invitational -- 2nd1999 IFBB Night of Champions -- 5th1999 IFBB Ironman Pro Invitational -- 2nd1999 IFBB Arnold Classic -- 5th1997 IFBB Canada Pro Cup -- 1st1997 IFBB Grand Prix Czech Republic -- 8th1997 IFBB Grand Prix England -- 8th1997 IFBB Grand Prix Finland -- 8th1997 IFBB Grand Prix Germany -- 7th1997 IFBB Grand Prix Hungary -- 7th1997 IFBB Grand Prix Russia -- 7th1997 IFBB Grand Prix Spain -- 9th1997 IFBB Night of Champions -- 2nd1997 IFBB Mr. Olympia -- 10th1997 IFBB Toronto Pro International -- 1st1996 IFBB Canada Pro Cup -- 3rd1996 IFBB Florida Pro Invitational -- 3rd1996 IFBB Night of Champions -- 4th1995 IFBB Niagara Falls Invitational -- 4th1995 IFBB Houston Pro Invitational -- 5th1995 IFBB Canada Pro Cup -- 3rd1995 IFBB Night of Champions -- 6th1994 IFBB Grand Prix France -- 6th1994 IFBB Grand Prix England -- 8th1994 IFBB Grand Prix Germany -- 4th1994 IFBB Grand Prix Spain-- 4th1994 IFBB Grand Prix Italy -- 4th1994 IFBB Mr. Olympia -- 13th1993 IFBB Pittsburgh Pro Invitational -- 3rd1993 IFBB Mr. Olympia -- 11th1993 IFBB Night of Champions -- 5th1993 IFBB Niagara Falls Invitational -- 3rd1993 IFBB Chicago Pro Invitational -- 3rd1993 IFBB Grand Prix England -- 5th1993 IFBB Grand Prix Finland -- 3rd1993 IFBB Grand Prix Spain -- 3rd1992 IFBB Pittsburgh Pro Invitational -- 4th1992 IFBB Niagara Falls Invitational -- 4th1992 IFBB Chicago Pro Invitational -- 5th1992 IFBB Ironman Pro Invitational-- 6th1992 IFBB Arnold Classic -- 8th1992 IFBB Night of Champions -- 5th1992 IFBB Grand Prix England-- 8th1992 IFBB Grand Prix Spain -- 10th1992 IFBB Grand Prix Germany -- 10th1992 IFBB Grand Prix Italy -- 10th1991 IFBB San Jose Pro Invitational -- 3rd1991 IFBB Grand Prix Finland -- 4th1991 IFBB Grand Prix Denmark-- 5th1991 IFBB Grand Prix England -- 9th1991 IFBB Grand Prix Switzerland -- 6th1991 IFBB Grand Prix Italy -- 7th1991 IFBB Grand Prix Spain -- 7th1991 IFBB Niagara Falls Invitational -- 4th1991 IFBB Night of Champions -- 11th1989 Mr. Universe -- 1st1987 European Championship -- 2nd1987 Mr. Yugoslavia -- 1st1986 Mr. Yugoslavia -- 1st
What does 3010 mean? 3010 is a tempo, example using a Bench Press with a 3010 tempo as an example: 3 - Take 3 seconds to lower the barbell to your chest (eccentric phase) 0 - Do not pause with the weight resting on your chest, repeat till you get 10 reps with the tempo: 3-0-1-0-3-0-1-0-3-0Days: Chest/Back, Legs, Arms (Note: Rest is 10 seconds between exercises, then 2 minutes at the end of each round, then repeat for 3 rounds total - REPEAT 3 ROUNDS)

Created: 01/09/2023

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Regan Grimes - Fitness Athlete

Regan Grimes's Body Part Split

Category - Hypertrophy

Regan Grimes AboutRegan Grimes was born on June 26, 1993 (age 27) in Canada. He is a celebrity bodybuilder.Regan Grimes BiographyIFBB professional bodybuilder who has had strong showings at events like the Vancouver Pro, Tampa Pro and Wings of Strength Chicago Pro. He is the owner of the Canadian gym FlexPlex Muscle & Fitness.Regan Grimes - Net WorthInformation about Regan Grimes’s net worth in 2020 is being updated as soon as possible by infofamouspeople.com, You can also click edit to tell us what the Net Worth of the Regan Grimes isBefore FameHe began training seriously at age 17 with the intention of becoming stronger for motocross races. He participated in his first fitness competition at 18.TriviaHe is one of Canada's most popular bodybuilders on Instagram, having amassed a following of more than 550,000.
Notes about the training program bellowChest WorkoutThis chest workout from Regan was done with about 60% of his max weight. Begin with 2 warm up sets of cable chest flyes. This will create blood flow in the chest, before moving on to working sets. It helps to have a slight pump before lifting heavy weight and you never want to lift cold.Back WorkoutThis is a classic Regan Grimes back workout for building mass. You will notice that he likes to include many different exercises during his back workouts. The idea is to target and build every muscle group in the back. Regan prefers deadlifts on the smith machine, to avoid injury and build a strong lower back.Shoulder WorkoutWhen doing the seated shoulder press, make sure to sit up straight on the bench, with a neutral lower back. Keep your elbows just below parallel, with your shoulder joints at the bottom of the motion. This will keep tension on your deltoid muscles – but also avoid injuries to other parts of your body.Leg WorkoutFor each leg workout, Regan will go through some warm-up sets before moving on to heavier weights. He will normally do 2 sets of lying hamstring curls, at 15 reps each. He will then move on to 4 working sets, increasing the weight of each set. It’s important to gradually increase the weight like this to avoid injury.Arm WorkoutIf you want some massive arms like Regan, give this workout a try on your next arm day. This is a very intense workout, with nine different exercises! You will notice that Regan likes to switch it up during his training. He will go through a variety of different exercises to work the biceps and triceps.

Created: 01/09/2023

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Chris Evans - Fitness Athlete

Chris Evans's Captain America’ Workout Routine

Category - Hypertrophy

Christopher Robert Evans (born June 13, 1981) is an American actor, best known for his portrayal of Captain America in the Marvel Cinematic Universe (MCU) series of films. Evans began his career with roles in television series, such as in Opposite Sex in 2000. Following appearances in several teen films including 2001's Not Another Teen Movie, he gained attention for his portrayal of Marvel Comics character Human Torch in 2005's Fantastic Four, and its sequel Fantastic Four: Rise of the Silver Surfer (2007). Evans made further appearances in film adaptations of comic books and graphic novels: TMNT (2007), Scott Pilgrim vs. the World (2010), and Snowpiercer (2013).He portrayed Captain America in several MCU films, namely Captain America: The First Avenger (2011), Captain America: The Winter Soldier (2014), and Captain America: Civil War (2016), and the ensemble films The Avengers (2012), Avengers: Age of Ultron (2015), Avengers: Infinity War (2018), and Avengers: Endgame (2019). His work in the Marvel series established him as one of the highest-paid actors in the world.[2]Besides comic book roles, Evans starred in the drama Gifted (2017), the mystery film Knives Out (2019), and the television miniseries Defending Jacob (2020). He made his directorial debut in 2014 with the romantic drama Before We Go, which he also produced and starred in. Evans made his Broadway debut in the 2018 revival of Kenneth Lonergan's play Lobby Hero, which earned him a Drama League Award nomination.
Evans workout routine normally consists of 8 exercises every day that he workout. If you look at the routines below you will see that he also works a lot with his body and not only machines and weights in the gym.

Created: 01/09/2023

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