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I am the newest WFF-WBBF Pro Bodybuilder and 2009 WPF Mr Universe and Overall WPF World Bodybuilding Champion.
May 25, 2012 6:27pm- 1
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Background
I started to do weight training when I was about 22 years old. I only started to gym to keep myself in good shape and to tone my body. I never thought of myself as a bodybuilder or competing in shows. I started to gym with friends that were into bodybuilding and they taught me the basic principles of bodybuilding. They taught me how to feel the muscle work and not just to move the weight. They also taught me the fundamental rep schemes and workout variations such as training splits. Not only did they learn me about training, but they also learned me about past mistakes that they made. They taught me how to avoid injury in the gym, proper nutrition and about the tremendous sacrifices one has to accept to make it to the top in this sport. I started doing competitions when my friends really started to encourage me to do so. They could see the tremendous changes and the effects of the weight training and how positive my body responded to it.
I believe that bodybuilding taught me discipline. Bodybuilding is a lifestyle on its own and if you want to become a successful bodybuilder you must stick to this lifestyle. Bodybuilding does not rule my life, but a will always eat healthy and look after myself. I don’t drink or smoke. It is always important to remember that what you put into life, you will get out of it.
heinrichvos's Progress & Goals
heinrichvos's Program
My Workout Program View My Full Workout Program
My Workout Program
I train Mondays to Sundays for an hour each day, with Saturday as my rest day. I train a body part per day. During the competition season I will also do an hour’s cardio in the mornings and with my weight training I will also do a lot of super sets.
Monday
Calves:
Standing calves raises
Seated calves raises
Hack squat raises
4 sets for 8-15 reps
Back:
Chins - 4 sets – 8-10 reps
Pull downs - 4 sets – 8-12 reps
Seated rows - 4 sets 8-12 reps
Dumbbell rows - 4 sets 8-10 reps
Machine rows - 4 sets 8-10 reps
(for the last 4 exercises, increase weight each set)
Tuesday
Quads:
Leg extensions
2 warm up sets - 20 reps
5 working sets 12-15 reps (full stack)
Squats - 5 sets 8-12 reps (increase weight till 6 plates a side)
Leg press - 4 sets 8-12 reps (full rack - 17 20kg plates a side)
Lunges - 4 sets 12 reps (dumbbell in hand)
Wednesday
Shoulders:
Chins - 3 sets 10 reps
Seated dumbbell press 2 warm up set
4 sets with 55-65kg dumbbells
Standing side raises - 4 sets 10-14 reps
Standing cables raises - 4 sets 10- 12 reps
Standing front raises - 4 sets 10-12reps
Seated back rows- (back delts)
Thursday
Biceps:
Standing straight bar curls
2 warm up sets
4 working sets - 8-12 reps with 60kg bar
Seated D/B curls - 4 sets 10-12 reps 25kg D/B
One arm preacher curl - 4 sets 8-14 reps
Concentration curls - 4 sets 8-12 reps
Friday
Calves:
Same as Monday
Triceps:
Push downs
3 warm up sets
4 working sets - 8-15 reps full stack
Skull crushers - 4 sets 8-12 reps with EZ bar 65-90KG
Close grip press - 4 sets 12-15 reps
One arm push downs or weighted dips
Saturday - Rest Day
Sunday AM
Hamstrings:
Lying leg curls
2 warm up sets
4 working sets
Stiff leg dead lift - 4 sets 10-14 reps (increase weight each time)
One leg curls - 4 sets 12-15 reps
Seated hamstring curls - 4 sets 12-15 reps
Lunges - 4 sets 12 reps (dumbbell in hand)
PM
Chest:
Flat bench - 2 warm up sets
4 working sets (increase weight each time)
Incline dumbbell press - 4 sets 10-12 reps
Flat flies - 4 sets 8-12 reps
Incline flies 3 sets 8-12 reps
Machine press 4 sets 8-12 sets
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
My Motivation Program
About heinrichvos
DEFCON_4
what else can I say the but the noodle lol
DominickMayle
shows how you went from not really goin to the gym to being a body builder .. i love working out but cant really build muscle as fast.. and thats what im looking for to be big and maybe be a competative bodybuilderr
dtaylorgnc
DUDE U LOOK GREAT!
fg1983
physique is amazin big insparation
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Posted in Training : Dec 28, 2010 9:56pmVisitor Comments
heinrichvos is now friends with FITANDFAB1, tenny and 2 others.