Sergio Oliva Jr Workout Routine

sergio oliva jr

Sergio started competing as a heavyweight at the NPC National Championships in 2009 where he placed in the top five and then after winning Mr. Florida he joined Lebrada Nutrition and we did not see him onstage until 2014 when he placed third in the super-heavyweight class at NPC Bodybuilding Championships in 2014.

Sergio jr likes to mix up his training like any good bodybuilder but he says that he prefers free weights and uses a pyramid type of training using very high volume. He always starts his week with his favorite body-part, which are his legs on Monday. Chest on Tuesdays, Back thickness training on Wednesday, Shoulders on Thursdays and arms on Fridays. Sergio Jr trains seven days a week working his back again on Saturday but this time training for width.

His last day of training is Sunday where he trains his hamstrings, traps and he then finishes his hamstring/trap workout with abs, like he does with every workout. Sergio's training it is super intense and goes an extra mile past the point of failure, always using correct form.

When Sergio Jr trains he does not stop and only rests between sets for 60 seconds always pushing himself a bit farther than he did the last time he trained. To give you an example of his training for just one day of the week you will get a good idea how the rest of the other 6 days are put together.

Chest and Abs
Incline D/B press 4 sets 10, 8, 8, 5
Decline D/B press 4 sets 10, 8, 8, 6
Flat bench D/B press 4 sets 10, 8, 8, 5
Cable cross-overs 3 sets 10, 10, 8
Pec Deck 3 sets 10, 8, 8
Machine flys 8 sets 10, 8, 7
Weighted sit ups 3 sets done to failure
Trunk rotation 3 sets to failure
Side bends 3 sets to failure

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