International Fitness Yolanigoma Workout Routine

When he was 19 years old he started working out to gain some weight as let he was very skinny at the time. he really didn’t want to get into bodybuilding but while training he saw great good results real quickly so he kept working out. This also motivated me to learn as much as he could about proper heavy training and nutrition foods  to make sure he was doing everything correct.

   
Best Workout Routine:

Over the years he have found that high rep workouts in the 12-15 rep range have worke out well for me. From time to time I also include some hard power training (4 – 6 rep range) although the bulk of my proper routine is made up of high reps. Another thing he do is always change my workouts around every so often to shock the mass muscles.

Monday: Back/Calves

    Pullups 4 x 12 to 15

    Pull downs 4 x 12 to 15

    Barbell Row 4 x 12 to 15

    Cable Row 4x 12 to 15

    Pullovers 4 x 12 to 15

    Seated Calf Raises 4 x 15

    Standing Calf Raises 4 x 15

    Donkey Calf Raises 4 x 15

Tuesday: Quads/Hamstrings

    Leg Extension & Leg Curl ( Super set ) 4 x 15

    Squats & Seated Leg Curl ( Super set ) 4 x 15

    Leg Press & Standing Leg Curl ( Super set ) 4 x 15

    Hack Squats & Stiff Leg Dead lifts ( Super set ) 4 x 15

Wednesday: Rest Day

    Recovery

Thursday: Shoulders/Biceps

    Dumbbell Shoulder Press 4 x 15

    Military Press 4 x 15

    Lateral Raises 4 x 15

    Front Raises 4 x 15

    Rear Raises 4 x 15

    Barbell Curls 4 x 15

    Dumbbell Curls 4 x 15

    Hammer Curls 4 x15

Friday: Chest/Triceps/Calves

    Incline Chest Press 4 x15

    Flat Bench Press 4 x15

    Dumbbell Flys 4 x15

    Cable Crossovers 4 x15

    Tricep Rope Press downs 3 x 12 to 15

    Weighted Dips (90lbs) 3 x 12 to 15

    Super set V-Bar Press downs & Diamond Press up to finish 3 x 12 to 15

    Seated Calf Raises 4 x 15

    Standing Calf Raises 4 x 15

    Donkey Calf Raises 4 x 15

Saturday: Wild Card

    It is usually a wild card day. If he need to work on a lagging body part then he will workout on Saturday to do it. Abs is done 1st thing in the fresh morning on an empty stomach every other day. So on my wild card day he would either do Hamstrings and Calves or Shoulders.

Sunday: Rest Day

    Recovery