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05-28-2018, 12:34 PM #1
Marko Baric form Croatia, Europe - 9x Overall IFBB Champion
Hello friends! First let me introduce myself, and share with you my current training plan and pictures. I am 26 years old, from Croatia, 9x Overall IFBB champion, next goal is to compete in the Classic Physique category. You can also add me on Instagram: https://instagram.com/marko_baric_lifewillfit
I hope to make new friends from all around the world, share tips and learn new things!
Contest history:
- 2012. NATIONAL BODYBUILDING JUNIOR CHAMPION AND OVERALL WINNER
- 2012. BIHAC OPEN FITNESS AND BODYBUILDING CHAMPIONSHIP JUNIOR CHAMPION AND OVERALL WINNER
- 2013. NATIONAL BODYBUILDING JUNIOR CHAMPION AND OVERALL WINNER
- 2013. EUROPEAN BODYBUILDING JUNIOR CHAMPION AND OVERALL WINNER
- ARNOLD CLASSIC 2014. 5TH PLACE
- WORLD CHAMPIONSHIP 2014. 7TH PLACE
- 2016. AUSTRIA OPEN OVERALL WINNER
- 2016. SISAK OPEN OVERALL WINNER
- 2016. CROATIAN OVERALL WINNER
- 2018. CROATIAN OVERALL WINNER
- 2018. INTERNATIONAL OVERALL WINNER
Doing tihs now for 2 weeks after my competition:
DAY ARMS
THIS THREE EXERCISES YOU DO LIKE A SUPER SET – EACH AFTER EACH WITH A PAUSE WHEN YOU FINISH ALL THREE OF THEM
STANDING BICEPS CURL + STANDING BAR CURL + STANDING HAMMER CURL 10 SETS – 8 – 12- 15 REPETITIONS (8 IS FIRST EXERCISE ETC...)
SKULLCRUSHERS + ROPE EXTENSIONS + STRAIGHT BARBEL EXTENSIONS ON THE CROSS MACHINE 10X8-12-15
BACK
LAT MACHINE BEHIND HEAD 5X10
LAT MACHINE ON THE CHEST 5X10
GIANT SET (LIKE ARMS JUST 4 EXERCISES)
STRAIGHT BAR ROWS – ROWS WITH DUMBELLS – ROW MACHINE – PULLOVER 6X10-10-15-15
DUMBELL SHRUG 5X20
LEGS
LUNGES WITH A STRAIGHT BAR ON THE BACK 4X10
LEG EXTENSIONS 4X15
LEG PRESS 4X12
SQUATS 6X10
LEG CURL MACHINE 4X12
STRAIGHT LEGS DEADLIFT 4X20
DELTS
MILITARY PRESS WITH DUMBELLS 3X10
ARNOLD PRESS 3X12
DUMBELL FLYS OR LATERAL RAISES – SO YOU WILL DO 4 SETS OF THIS – YOU DO IT ALSO LIKE A SUPER SET
2kg 50 REPETITONS
4kg 40 REPETITIONS
6kg 30 REPETITIONS
8kg 20 REPETITIONS
10kg 10 REPETITONS
REAR DELT MACHINE 5X15
CHEST
BENCH PRESS STRAIGHT WITH A BAR 4X12 (WHEN YOU PUT THE BAR HALF OF YOUR CHEST HOLD IT 2 SECONDS AND THEN PUT IT DOWN ON YOUR CHEST)
BENCH PRESS INCLINE BAR 4X12
STRAIGHT DUMBELL BENCH PRESS 4X10 (YOU PUT THE DUMBELLS DOWN FOR 3 SECONDS)
INCLINE DUMBELL PRESS 4X10 (WHEN YOU PUT THE DUMBELLS ON YOUR CHEST HOLD THEM FOR 3 SECONDS)
DUMBELL FLY 4X20
DUMBELLS FLY INCLINE 4X20
PICTURES:
https://ibb.co/d65M0y
https://ibb.co/kHQznd
https://ibb.co/mW7jLy
https://ibb.co/hqhUnd
https://ibb.co/nsLM0y
Attachment 192084Attachment 192084
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