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Mike :: Sixpack
Jesse :: Stunning
Dave D :: The Hunk
JC is Back
Phil :: 18
JESSE :: Wallpaper
Wallpaper :: JC1 :: 1024x768
Wallpaper :: Mark 1024x768
Paul T.
James ::8Pack Boy
Alex :: Ripped as Hell
JC :: Flexing
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Have you ever dreamed to be featured in a special muscle video
or fitness magazine? Look at the model search
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Many members and upcoming models asked how Serjio can be so big at 16 years of age. You'll find here the workout and diet program that Serjio is doing every week. This could help you to gain lots of muscles in less than one year. Of course this program is free of drugs!
For the little story, as a kid Serjio was overweight and decided to go on a diet 16 months ago and bought a membership to the gym. After a year and a half or hard workout and good diet, here is the result! Stunning body and a great potential in the Fitness Modeling Industry.
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Workout
Day 1
30 Mins. Crosstrainer
1.5 Hrs. Weights:
Chest and Back
Incline Bench Press
Laying Down Flyes
Seated Chest Abduction
Seated Row Cable
Wide Grip Pull Down
Lower Back Extensions
Crunches (normal, reverse, side)
Day 2
30 Mins. Crosstrainer
1.5 Hrs. Weights:
Biceps and Triceps
Standing Dumbell Curl (lateral rotation)
Cable Curls
Preacher Curl
Overhead Dumbell Raise
Straight Bar Cable Pull Down
French Press
Crunches (normal, reverse, side)
Day 3
30 Mins. Crosstrainer
1.5 Hrs. Weights:
Shoulders and Traps
Dumbell Shoulder Press
Lateral Dumbell Raise
Rear Delt Abductions
Barbell Shrugs
Crunches (normal, reverse, side)
Day 4
1 Hour Cross Trainer
Crunches (normal, reverse, side)
Abdominal Machine
Day 5
Rest
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Diet
Breakfast
1 Bowl Skim Milk
Cereal
Fruit
Lunch 1
2 Slices Whole Wheat
4 Egg Whites
1 Juice
Fruit
Lunch 2
2 Slices Whole Wheat
4 Egg Whites
1 Juice
Fruit
Dinner 1
1-2 Chicken Breast
1 Plate Pasta/Rice
1 Juice
Fruit
Dinner 2
2 Slices Whole Wheat
4 Egg Whites
1 Juice
Fruit
Snack In Between
Protein Shake (Whey Protein)
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