International Fitness Model Ulisses Jr

Ulisses Jr is one of the most sought after and highly respected bodybuilding and body composition coaches in the World. The Native of New York City is a 2x Musclemania SuperBody Pro Champion, 2x Musclemania World Pro Champion and a leader for Natural Bodybuilding. He has honed and refined his physique for over 20 years in Competition and will show you how he has achieved it.

Full Routine:

Monday: Legs

 Barbell Squats 5 sets of 12-15 reps

Leg Press 5 sets of 12-15 reps

Calf Raises 5 sets of 12-15 reps

Leg Extensions 5 sets of 12-15 reps

Lying Leg Curls 5 sets of 12-15 reps

Stiff Leg Deadlifts 5 sets of 12-15 reps

Seated Calf Raises 5 sets of 12-15 reps

Finisher = Barbell Lunges 100 Reps

Tuesday: Back

Barbell Deadlifts 5 sets of 12-15 reps

Weighted Pull-ups 5 sets of 12-15 reps

One Arm DB Row 5 sets of 12-15 reps

Cable Rows 5 sets of 12-15 reps

Lat Pulldowns 5 sets of 12-15 reps

Back Hyper Extension 5 sets of 12-15 reps

Finisher = DB Pullover 100 Reps

Wednesday: Chest

 Incline Barbell Bench Press 5 sets of 12-15 reps

Bench Press 5 sets of 12-15 reps

DB Fly’s 5 sets of 12-15 reps

DB Decline Press 5 sets of 12-15 reps

DB Close Press 5 sets of 12-15 reps

Finisher = Cable Crossover 100 Reps

Thursday: Shoulders

 Military Shoulder Press 5 sets of 12-15 reps

DB Lateral Raise 5 sets of 12-15 reps

Arnold DB Press 5 sets of 12-15 reps

DB Front Raise 5 sets of 12-15 reps

DB Posterior Raise 5 sets of 12-15 reps

DB Shrugs 5 sets of 12-15 reps

Finisher = Upright Rows 100 Reps

Friday: Arms

 Barbell Curls 5 sets of 12-15 reps

Reverse Barbell Curls 5 sets of 12-15 reps

Close Grip Barbell Press 5 sets of 12-15 reps

DB Hammer Curls 5 sets of 12-15 reps

Cable Tricep Extensions 5 sets of 12-15 reps

Preacher Ez Bar Curl 5 sets of 12-15 reps

Body Weight Dips 5 sets

Finisher = Lying Supinated DB Curls

Saturday: Wild Card Day!

 Pick a lagging body part and smash it again!

Sunday: Off Day

 I usually go to church with my protein shake in my hand

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