Marvin's Fitness Ingredients

Name: Marvin

Gender: Male

Wear and tear? Age 30-39

Occupation: Telecommunications Supervisor

Who are your mentors? Rob Lopez, Flex, Perry.

Primary style of training: Bodybuilding

About how many hours do you exercise in a week? 12 hours

Are you a vegan or vegetarian? No

Do you drink cows milk? Yes

Servings of Alcohol per week? 4 to 6 drinks

Anabolic use? No

Uses supplements? Yes

› Supplements I use: Bcaa, glutamine, whey protein.

Favorite muscle group to workout? Chest and arms

Least favorite muscle group to workout? Legs

Biggest challenge to staying in shape? Having a good clean. Diet

Gym etiquette…my pet peeves are: Always clean machines after use


Do you count calories? No

› Method/philosophy of eating without counting calories: Eating Good carbs and lean meats, avoiding sugar and salty foods.

Daily meal plan example:

Do you bulk & cut cycle? No

Example of a day’s meal plan when maintaining: 5 to 6 meals a day, balance of protein and carbs

Marvin’s Workouts

Monday: Chest and arms,
Incline press 1 warm up set of 20 then 5 sets of 12 to 15
Flat bench 1 warm up set of 20 then 5 sets of 12 to 15
Decline benc same sets.
Flys 5 sets
Finish with 30 minutes of cardio
I rotate with free weights and machines.

Tuesday: Legs.
Calves 1 warm up set of 20 then 5 sets of 15 reps
Hamstring 5 sets
Legs extensions 5 sets
Squats or leg press 5 sets
Lunges 5 sets
Finish with 30 minutes of cardio

Wednesday: Rest

Thursday: Back and shoulders
Lat pull downs 1 set of 20 then 5 sets of 15
Seated on hand rows 1 set of 20 then 5 sets of 15
Reverse grip pull downs 5 sets of 15
Bent over rows 5 sets of 20.
Military press 5 sets
Arnold press 5 sets
Super set each set with dumbbell flys and front dumbbell flys
Shrugs 5 sets.
Rotating with machine and free weights every other week

Friday: Back to Legs and rotate on Monday I will start with chest and arms

Saturday: Rest

Sunday: Cardio and abs

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