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Background
I have started training back in 1988 only to lose weight and get some muscle. After that I falling in love for this sport. So, I knew someone at Pergus gym (hard core bodybuilder Gym in Rio De Janeiro), he saw my potential and give me motivation for starting in bodybuilding contest. So. Here I am. Couple years later I went to USA, Pittsburgh- Pennsylvania and did three bodybuilding shows Where I get some good results. Now back in Brazil I still competing and doing very well. My places: In Brazil IFBB Rio De Janeiro state cup- novice division- lightweight- 1st IFBB Rio De Janeiro state cup- man open- lightweight- 3nd IFBB south-southwest cup-man open- medium- weigh- 2nd IFBB Rio De Janeiro cup- man – medium-weigh - 2nd IFBB Rio De Janeiro cup- master- 3nd In USA NPC- Back to the 50`s- man open- mediumweight-2nd NPC- Pennsylvania Bodybuilding Championship- man open- medium weight- 2nd NPC- Harrisburg Bodybuilding Cup- man open- medium weight- 1st and overall
Discipline for the sport and your life is necessary. The battle lifting more and more weight every day, I love it!!!!! The changes that you make in your body, the knowledge you have to have about your body. You need to learn how to sleep, eat, training, use supplements, vitamins etc….all this give you confidence on our own life.
Triceraptus's Progress & Goals

Triceraptus's Program
My Workout Program View My Full Workout Program
My Workout Program
Monday (chest)
Bench press 1x12, 1x10, 1x8, 1x6
Incline bench press 1x8, 1x6
Decline bench press 1x8, 1x6
Peck deck 1x to fail
Cables cross-over 1x to fail
Tuesday (back)
Pull-ups (front) 3x to fail
Barbell row 1x12, 1x10, 1x8, 1x6
one arm dumbbell row 1x8, 1x6
seated cable row 1x8, 1x6
hammer iso machine 1x to fail
dumbbell pullover 1x to fail
Wednesday (legs)
leg press 1x12, 1x10, 1x8, 1x6
squat 1x8, 1x6
leg extension 1x to fail
leg curl 1x12, 1x10, 1x8, 1x6
seated leg curl 1x6, 1x8
dead lift 2x8
Thursday (shoulders)
Military press behind the neck 1x12, 1x10, 1x8, 1x6
Dumbbell press 1x8, 1x6
Seated lateral raises 2x to fail
Cable lateral raises 2x to fail
Rear dealts w/ cables or dumbbell 2x to fail
Shrugs w/ dumbbells 2x to fail
Friday (biceps-triceps)
I do biceps and triceps like a super-sets (one set biceps, one set triceps and rest)
Barbell curl ez-bar + triceps push-down 1x12, 1x10, 1x8, 1x6
Dumbbell curl + triceps extension w/ ez-bar 1x8, 1x6
Preacher curl + French triceps 1x8, 1x6
Biceps 21`s w/ cables (2 sets 21´s) + triceps deep bench w/ weigh ( 2x to fail)
Hemmer curl 2x 12
Fore-arms rows 2x30
Calves:
Monday- seated calf machine 3x20( heavy day )
Wednesday- leg press 3x50 ( light day )
Friday- standing calf machine 3x20 ( heavy day )

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