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Cody Montgomery’s Workout Routine and Diet Plan

Cody Montgomery is a rising star in bodybuilding and one of the youngest IFBB professional bodybuilders ever. He has been making strides in the bodybuilding world and is debuting for his first professional show at the 2016 Arnold Classic in Columbus, Ohio. Here is his workout routine and diet plan.

Quick Stats:

Height: 5’7″
Weight: 225 (Contest)
Age: 21

codymontgomery

Cody Montgomery’s Workout Routine:

Arms

Cross-body Hammer Curl – 3 sets, 10 reps
Seated Concentration Curl – 3 sets, 10 reps
Cable Curl – 3 sets, 10 reps
Dumbbell Curl – 3 sets, 10 reps
Rope Pressdown – 3 sets, 10 reps
Skull Crusher – 4 sets, 10-12 reps
1 Arm Overhead Extension – 2 sets, 15 reps
Close-grip Pushup – 1 set, 30-40 reps

Legs

Leg Extension – 4 sets, 20 reps
Squat – 3 sets, 12, 10, 8 reps
Leg Press – 2 sets, 10 reps
Lying Leg Curl – 3 sets, 12, 10, 8 reps
Stiff-leg Deadlift – 3 sets, 8 reps

Shoulders

Seated Dumbbell Shoulder Press – 3 sets, 8 reps
Seated Lateral Raise – 2 sets, 20-25 reps
Seated Rear Lateral Raise – 2 sets, 25 reps
Barbell Upright Row – 3 sets, 8 reps
Dumbbell Shrug – 3 sets, 8-10 reps

Chest

Incline Dumbbell Flye – 3 sets, 10-15 reps
Hammer Strentgh Incline Press – 3 sets, 8-12 reps
Flat Dumbbell Press – 3 sets, 8 reps
Pec-deck Flye – 6 sets, 15 reps (30 sec rest)
Close-grip Pushup – 1 set, 30-40 reps

Back

Wide-grip Pullup – 2 sets, 15 reps
Wide-grip Lat Pulldown – 2 sets, 15 reps; 4 sets, 10-12 reps
Narrow-grip Pulldown – 2 sets, 10-12 reps
Cable Row – 4 sets, 10-12 reps
Dumbbell Pullover – 3 sets, 10-12 reps

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