Ulisses Jr Transformation Workout and Diet

Ulisses Jr is well known sports athlete and natural bodybuilder. Ulisses started doing workouts at the age of 17. As a teenager he was very active playing sports but not concentrated much on his diet in the beginning. As a teenager he was always one of the smallest in comparison to other teenagers in his age group. This gives him desire to achieve and he started lifting weight along with diet control. His results were coming slow as he was a hard gainer but he was completely dedicated to achieve and now he is is well known muscle mania pro. So let us take a look at Ulisses Jr fitness Secret Bodybuilding routine.

Height: 5 ft 10 in or 178 cm
Weight: 95 kg or 210 pounds

Workout routine

"Once you see results.. it become an addiction," says Ulisses Jr.

"Pain is temporary. It may last a minute or an hour, or aa day, or a year, but eventually it will subside and something else will take its place. If i quit, however, it lasts forever," says Ulisses.

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Day 1: Legs

• Barbell Squats: 5 sets of 12-15 reps
• Leg Press: 5 sets of 12-15 reps
• Calf Raises: 5 sets of 12-15 reps
• Leg Extensions: 5 sets of 12-15 reps
• Lying Leg Curls: 5 sets of 12-15 reps
• Stiff Leg Dead lifts: 5 sets of 12-15 reps
• Seated Calf Raises: 5 sets of 12-15 reps
• Finisher Barbell Lunges: 100 Reps

Day 2: Back

• Barbell Dead-lifts: 5 sets of 12-15 reps
• Weighted Pull-ups: 5 sets of 12-15 reps
• One Arm DB Row: 5 sets of 12-15 reps
• Cable Rows: 5 sets of 12-15 reps
• Lat Pull-downs: 5 sets of 12-15 reps
• Back Hyper Extension: 5 sets of 12-15 reps
• Finisher DB Pullover: 100 Reps

Day 3: Chest

• Incline Barbell Bench Press 5 sets of 12-15 reps
• Bench Press 5 sets of 12-15 reps
• DB Fly’s 5 sets of 12-15 reps
• DB Decline Press: 5 sets of 12-15 reps
• DB Close Press: 5 sets of 12-15 reps
• Finisher Cable Crossover: 100 Reps

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Day 4: Shoulders

• Military Shoulder Press: 5 sets of 12-15 reps
• DB Lateral Raise: 5 sets of 12-15 reps
• Arnold DB Press: 5 sets of 12-15 reps
• DB Front Raise: 5 sets of 12-15 reps
• DB Posterior Raise: 5 sets of 12-15 reps
• DB Shrugs: 5 sets of 12-15 reps
• Finisher Upright Rows: 100 Reps

Day 5: Arms

• Barbell Curls: 5 sets of 12-15 reps
• Reverse Barbell Curls: 5 sets of 12-15 reps
• Close Grip Barbell Press: 5 sets of 12-15 reps
• DB Hammer Curls: 5 sets of 12-15 reps
• Cable Tricep Extensions: 5 sets of 12-15 reps
• Preacher Ez Bar Curl: 5 sets of 12-15 reps
• Body Weight Dips: 5 sets
• Finisher Lying Supinated DB Curls

Day 6: Pick a lagging body part then work on it.

Day 7: Rest for Recovery

According to Ulisses, "Life is too short to be small and to be the best you need to train like the beasts."

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Diet plan

• Meal 1: 40g Whey Isolate Protein and a cup of Green Tea

• Meal 2: 6 boiled Egg Whites, ½ a cup of Oatmeal, 1/2 a Grapefruit and 1 serving of BCAA’s

• Meal 3: 40g Whey Isolate Protein

• Meal 4: 6 oz. Chicken Breast and 1/2 a cup of Brown Rice

• Meal 5: 6 oz. Tuna, 2 cups of Spinach, 1 small Banana & Flaxseed Oil

• Meal 6: Post workout shake: 50g Whey Isolate, A serving of Vitargo, a serving of L-Glutamine, BCAA’s, Multi Vitamin & Vitamin C

• Meal 7: 6 oz. Tilapia, 2 Sweet Potatoes & 1 cup of spinach

• Meal 8: 2 scoops of Casein Protein, 1 serving of Fish Oil & a serving of Glutamine