Sergio Oliva Jr. Workout Routine and Diet Plan

Sergio Oliva Jr. is an IFBB Professional bodybuilder commonly known to be the son of iconic 3-time Mr. Olympia winner Sergio Oliva, who made the “Victory pose” popular. The pose is similar to a front double bicep, except that the forearms are rotated outwards and held straight up. Sergio Oliva Jr. faced harsh criticism as he made a name for himself as a bodybuilder, being that many would say he is simply riding off the back of his father’s success and fame. He has proven that he is his own bodybuilder and has won as high as the IFBB New York Pro in 2017, coming in extremely conditioned and balanced. 

 

Stats:

  • Birth Date: October 20
  • Height: 6’0″
  • Contest Weight: 250lbs
  • Current Residence: Chicago, IL

Sergio Oliva Jr’s Workout Routine

Monday- Chest

Incline Db press / 5 sets 8-12 reps
Flat Bb / 5 sets 10-12 reps
Incline smith machine / 3 sets 10-15 reps
Decline Bb / 4 sets 8-12 reps
Weighted dips / 3 sets till failure
Incline Db flyes / 4 sets 10-15 reps
Cable Flyes / 3 sets till failure

Tuesday – Quads

Leg extensions (toes up) / 4 sets 10-15 reps
Squats / 5 sets 8-12 reps
Leg press / 5 sets 8-15 reps
Hack squats / 3 sets 10-15 reps
Leg ext. (toes down) / 3 sets till burnout finish with a drop set.
Walking lunges (length of gym)
Leg ext. (toes down) / 3 sets until burnout finishes with a drop set.

Wednesday – Back

Pull-ups / 4 sets 8-12 reps
Deadlifts 5 / sets 8-12 reps
BB rows / 4 sets 8-12 reps
T-Bar rows / 3 sets 10-12 reps
Seated cable row / 3 sets 10-12 reps
Lat pulldown / 4 sets 10-12 reps
Straight arm push downs / 3 sets till failure

Thursday – Abs and Hamstrings

Seated leg curl / 4 sets 10-15 reps
Stiff legged dead lifts / 5 sets 8-12 reps
Lying leg curl / 3 sets 10-15 reps
One leg curl / 3 sets 10-15 reps
Crunches and Hanging Leg Raises for Abs

Friday – Shoulders

Military press / 5 sets 8-12 reps
Seated Db press / 4 sets 10-12 reps
Hammer strength machine / 3 sets 10-12 reps
Db side raise / 3 sets 10-15 reps, U
Upright row on smith machine / 3 sets 10-15 reps
Db rear delts on incline bench / 3 sets 10-15 reps
Reverse chest machine rear delts /3 sets till failure

Saturday – Biceps and Triceps

Preacher curls / 4 sets 10-12 reps
Seated Db curl / 3 sets 10-12 reps
Standing Bb curl / 3 sets 10-12 reps
Hammer curls / 3 sets 10-12 reps
Machine curls / till failure
Skullcrushers / 4 sets 10-12 reps
Hammer strength dip press / 4 sets 10-12 reps
Overhead rope ext. / 3 sets 10-15 reps
Db kickbacks / 3 sets 10-15 reps
Cable push-downs / 3 sets till failure

Sunday- Rest

Full Body Recovery

 

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