The Workout Of A Bodybuilding Champion

Celebrity trainer Zee 'Shredded Diesel' has trained the likes of Timbaland, P Diddy, Madonna, Justin Timberlake, Nicole Scherzinger and Leonardo Di Caprio and is a very respected bodybuilder all over the world. He knows the industry very well and has the right methods to ensure high quality results.

With this in mind, LA Muscle have teamed up with Zee himself to get his exclusive secrets on just how he trains each body part for continuous muscle growth, size, power, strength and definition whilst burning fat at the same time.

Follow the below routine to the 'T' and get the body you have always desired.

** 3 Days on 1 Day Off Rotation

Day 1: Chest and Abdominals

CHEST

• Cable cross over 3 sets of 15
  
• Incline smith machine press 3 sets of 12-15 (last main set is drop set)
  
• Pec Dec Fly's 2 sets to failure
  
• Flat dumbbell bench press 2 sets of 12-15
  
• Dumbbell pull over 2 sets of 12-15
  

ABS (Giant set combo all 3 abs exercise)

• Crunches 3 sets to failure
  
• Hanging leg raises 3 sets to failure
  
• Cable crunches 3 sets to failure
  
• 30min cardio stairs at night done 2-3 hours after meal
  

Day 2: Back

• Barbell dead lift 3 sets of 8
  
• Pull ups 3 sets to failure
  
• Dumbbell row 2 sets 12-15
  
• Hammer strength high rows 2 sets of 12-15
  
• T-Bar row 1 set of drop set to failure
  
• Hammer strength pull over 2 sets to failure
  
• 30 min cardio elliptical incline fast walk done 2-3 hours after meal
  

Day 3: Legs

• Leg extensions 3 sets of 12-15
  
• Leg press 3 sets of 15-20 (main set is drop set)
  
• Squats 2 sets of 12-15 (main set is drop set)
  
• Close stand hack squats 2 sets of 15
  
• Barbell walking lunges 2 sets of 10 reps each leg
  

Day 4 OFF

Day 1: Hamstring and Calf's

HAMSTRINGS

• Lying leg curls 3 sets of 21s
  
• Standing leg curls 3 sets to failure
  
• Stiff leg dead lift 2 sets of 12
  

CALF'S

• Seated calf raises 3 sets to failure
  
• Standing calf raises 3 sets to failure
  

Day 2: Shoulders, Traps and abs

TRAPS:

• Barbell shrugs 3 sets to failure
  

SHOULDERS:

• Dumbbell over head press 3 sets of 12-15
  
• Dumbbell side raises 3 sets of 12-15 (last main set is a drop set)
  
• Front barbell reverse raises 2 sets of 12-15
  
• Behind the neck barbell press 2 sets of 12-15
  
• Reverse pec deck rear delt 3 sets of 15
  
• Dumbbell raises on a bench rear dealt 2 sets of 15
  
• Wide grip straight barbell up right row 2 sets of 12
  

ABS

• Crunches 3 sets to failure
  
• Hanging leg raises 3 sets to failure
  
• Cable crunches 3 sets to failure
  
• 30 min cardio stairs at night done 2-3 hours after meal
  

Day 3 Bicep and Triceps

TRICEPS:

• Cable rope push downs 2 sets to failure
  
• Wide grip straight cable bar push down 2 sets to failure
  
• Dip machine 3 sets of 10
  
• Close grip zig zag bar extensions 2 sets of 12 super sets with close grip zig zag bar press
  

BICEPS

• Dumbbell curls 3 sets of 6-8
  
• Hummer strength preach curls 3 sets of 10-12
  
• Spider close grip zig-zag curls 2 sets of 12
  
• Dumbbell hammer curl 2 sets of 15
  
• 30 min cardio elliptical incline fast walk done 2-3 hours after meal
  

SUPPLEMENTS

With such a gruelling workout regime, Zee ensures he takes the right supplementation. He uses LA Whey protein post-training with a scoop of Repo for the added BCAAs and recovery, Possessed during training for the energy and Norateen Heavyweight II for continuous muscle size, strength and testosterone build up.