Mr. International Body building Championship - Michael O'Hearn

Michael O'Hearn grew up in Kirkland, Washington he born on January 26, 1969 of residence -California, USA. He began competing in bodybuilding at 14 and won the Teenage Washington State competition.He's a four-time Mr. Natural Universe, a former Mr. America, Mr. International and Mr. World. He's been on more than 500 fitness magazine covers — second only to Arnold Schwarzenegger.

Mike O’Hearn Motivational Quotes

• “Don’t just accept where you are at in life. If you want to be better, do better. If you want to be more, do more. It’s all on you. Do it!”
• “It always seems impossible until it’s done. Set your goals and get out there and kill it!” 
• “When you train hard, the sweeter your day off will be.”
• “You must do the things you think you cannot do!”
• “Proper form now… Strength forever.”
• “Be great today!” 
• “If no one thinks you can, then you have to.”

Mike O'Hearn - Workout Routine Plan

Monday morning: Quads

Squats 5-7 x 2-4 x 700+
Leg presses 4 x 10-12 x 2,000
Hack squats 4 x 10-12 x 800
Leg extensions 4 x 10 -12 x stack

Monday Afternoon: Hams

Lying leg curls 4 x 10-12 x stack
Seated leg curls 4 x 10-12 x stack
Walking lunges 4 x 10-12 x 225

Monday night: Cardio
Judo class x 2 hours

Tuesday morning: Chest

Bench presses 5-7 x 2-4 x 500+
Incline barbell presses 4 x 8 x 455
Decline barbell presses 4 x 8 x 405
Flyes 4 x 8 x 140

Tuesday afternoon: Abs

Full decline situps with a 45 pound plate behind my head 3 x 10

Wednesday morning: Back

Deadlifts 7 x 2 x 700
Bent-over rows 4 x 8 x 455-495
Pullups 4 x 8 x 100-150 + bodyweight
Seated rows 4 x 8 x stack
Hyperextensions 4 x 8
Shrugs 4 x 8 x 800

Wednesday afternoon: Calves and abs

Calf raises 5 x 20
Full decline situps with a 45- pound plate behind my head 3 x 10

Wednesday night: Vale Tudo
class, which is mixed martial art
training x 2 hours

Thursday morning: Arms


45 degree incline curls 4 x 10 x 90s
Standing straight-bar curls 4 x 10 x 225
Preachers curls with EZ-curl bar 4 x 10 x 225
Close-grip bench presses 4 x 10 x 455
Pushdowns 4 x 10 x 180
Lying extensions 4 x 10 x 225

Thursday afternoon: Calves and abs

Calf raises 5 x 20
Full decline situps with a 45-
pound plate behind my head
3 x 10

Friday morning: Shoulders

Dumbbell clean and jerks 4 x 10 x 120s
Behind-the-neck presses 4 x 8 x 315
Narrow-grip upright rows 4 x 8 x 225
Front raises 4 x 10 x 60s
Rear-delt-machine laterals 4 x 10 x stack

Friday night: Judo x 2 hours