IFBB 212 PRO MARCO RIVERA- THE DIET AND TRAINING PROGRAM OF A PRO


An inside look into the training and nutrition of a top IFBB Pro Bodybuilder

Chest

4 x15 sets of pull ups to warm up

4 x 8to15 reps per sets of dumbbell presses

4x8to15 reps per set incline barbell presses

4x8to15 reps per set incline cable fly’s

4x8to15 reps per set of weighted dips

Back

4x15 reps of pull ups

4x8to15 reps per set of barbell rows

4x8to15 reps per set of heavy dead lifts

4x8to15 reps per set one arm rows

4x8to15 reps per set heavy lat pull downs

 

Shoulders

4 sets of 20lbs dumbbell laterals to warm up

4x8to12 reps per set of barbell presses

4x8to12 reps per set heavy dumbbell presses

4x8to12 reps per set of front laterals

4x8to12 reps per set of rear laterals

4x8to12 reps per set heavy shrugs

 

Arms/biceps

3x10to20 reps of alternate dumbbell curls

3x10to20 reps of Barbell curls

3x10to20 reps of hammer curls

3x10to20 reps of light concentration curls

 

Arms/ Triceps

3x10to20 reps of close grip bench presses

3x10to20 reps of single cable pull downs

3x10to20 reps of flat bench skull crushers

3x10to20 reps of weighted dips

 

Legs

10 min on upright bike to warm up

5x8to 20 reps of leg extensions

5x8to 20 reps of heavy squats

5x8to 20 reps of walking dumbbell lunges

5x8to 20 reps of leg presses

5x8to 20 reps of leg extensions

 

Diet plan

Meal 1

2 cups of paleo protein or 1 dozen egg whites with 2 whole

1 1/2 dry the cooked oatmeal

8 almond milk sugar free

1oz walnuts

 

Meal 2

6 oz grilled chicken or ground turkey

10oz yams or 1 1/2 cup white sushi rice

(Short grain white rice )

1 oz walnuts

 

Meal 3

6oz grilled steak

2 potato knish

1cup steamed broccoli or green beans

 

Pre workout

 

 

 

Meal 4

Post workout

75 grams isofast whey protein

 2 scoops of dark matter 50 grams of carbs

10 grams creatine

 

Meal 5

6 oz grilled chicken or turkey

1 1/2 cup white sushi rice

1 cup green beans

1 oz walnuts

 

Meal 6

10oz grilled fish ( talapia or flounder )

10 oz yams

1 oz walnuts

 

Meal 7

Full salad of choice

Just make sure to contain a least 10oz of grilled chicken and fat free dressing.