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Chest muscle training
- Machine chest press: 3 sets of 10-15 repetitions without weights (as a warm-up)
- Incline bench press: 3 sets of 10-12 repetitions
- Barbell chest press on a flat bench: 5 sets of 8-12 repetitions
- Machine fly: 4 sets with 10-12 repetitions
- Chest press with dumbbells and stretch: 4 sets with 10-12 repetitions
- Push-ups + fly wire pulls (super set): 4 sets with 12 repetitions
- Dumbbell fly on a flat bench: 5 sets of 10-12 repetitions (the last set should be done as a drop set)
Exercise back muscles
- Underarm H machine: 3 sets of 15 reps without weights (as a warm-up)
- Open hand lat: 5 sets with 10-12 repetitions
- Underarm row: 3 sets with 8-12 repetitions
- Open hand lat: 3 sets with 8-12 repetitions
- Pull over dumbbell: 3 sets with 10-12 repetitions
- Barfix: 4 sets to incapacitation
Shoulder muscle exercises
- Side and front lunges: 3 sets of 12-15 reps without weights (as a warm-up)
- Machine shoulder press: 5 sets with 8-10 repetitions
- Seated dumbbell press: 5 sets of 10-12 repetitions
- Front row: 3 sets of 8-12 repetitions
- Posted by: 3 sets with 10-12 reps
- Reverse fly machine: 3 sets with 8-10 repetitions
- Dumbbell back squat: 5 sets with 10-12 repetitions
lower body muscles
- Front leg machine: 3 sets of 15-20 repetitions without weights (as a warm-up)
- Smith Machine Squats: 5 sets of 8-12 reps
- Squat Hog: 3 sets of 8-12 reps
- Leg press: 3 sets with 8-12 repetitions
- Lying on the back of the machine: 3 sets with 8-12 repetitions
- Walking with barbell: 2 sets with 10-12 repetitions for each leg
- Seated leg: 5 sets with 10-12 repetitions
Arm exercise
- Parallel Bar Slope: 5 sets of AMRAP
- Close grip bench press: 3 sets of 8-12 reps
- Inclined Skull Crushers: 5 sets of 8-12 reps
- Triceps push-down: 3 sets of 10 repetitions
- Underarm cable push: 3 sets of 10-12 repetitions
- Barbell curls: 5 sets of 8-12 repetitions
- Dumbbell curls: 3 sets of 10 repetitions
- Single arm curls: 3 sets of 10-12 repetitions
- Concentric curls: 3 sets of 10-12 repetitions
How is the shepherd’s diet? What supplements does he use?
This athlete’s monstrous body is not just the result of Hadi Shepherd’s intense training and bodybuilding program. He also pays special attention to his nutrition and adheres to a very heavy diet to achieve this figure. His diet is very high in calories and includes 6 to 7 meals a day!
These six meals have more than 3000 calories. During the bulking period, the Shepherd increases his carbohydrate intake and may consume close to 4,000 calories. In the following, we will take his diet as an example, but this diet is not suitable for normal athletes at all!
- First meal
- Whole eggs
- Rice series (a type of breakfast cereal)
- Second meal
- Protein shake (made with milk/water, 2 cups of whey protein powder and 1 banana)
- Third meal
- Baked sweet potatoes
- Broccoli
- chicken breast
- Fourth meal
- white rice
- White fish with mustard
- onion
- The fifth meal
- pasta
- Minced beef
- Marinara sauce
- The sixth meal
- white rice
- chicken breast
- beans
- corn
- salad
What supplements does Hadi Chopan take?
For a professional bodybuilder, it is necessary to take bodybuilding supplements and even pharmaceutical supplements. As we said, Hadi Chopan’s bodybuilding program is not enough to build such a body, and he has a specific plan for nutrition and supplements. The supplements he uses include:
- Whey protein
- BCAA
- Multivitamin
- Omega three
- L-carnitine
The mentioned supplements play a major role in “completing the food plan” of Hadi; That is, on the one hand, they will complete his nutritional needs, and on the other hand, they will help his recovery and growth.
What points should we follow in the bodybuilding program to become a Mr. Olympia champion like Hadi Shepherd?
- Hadi Chopan is very persistent and determined, bodybuilding at the level of Mr. Olympia is very difficult, but he has always endured all difficulties with great perseverance to reach this stage; Perhaps it can be said that this is the most important thing about him.
- The amount of macronutrients in Hadi Shepherd’s diet (protein, carbohydrates and fat) is correctly measured and observed; For example, she uses chicken breast with brown rice for protein and complex carbohydrates, and avocado for healthy fats.
- Cardio is not an inseparable part of Hadi Chopan’s bodybuilding program. But when he is preparing for the competition, he uses cardio exercises to reduce body fat. In this way, he does heat exercises 2 to 3 times a week.
- In addition to nutrition, Hadi also pays attention to keeping his body hydrated. Athletes like him sweat profusely during their training sessions. And in this way, maintaining body water is a necessity for him.
final word
Hadi Choupan is the most famous Iranian bodybuilder who has won many honors in world competitions. In this article, we first introduced this great athlete and then told about Hadi Chopan’s bodybuilding program and his diet and supplements. Remember that the given sports nutrition plans belong to Hadi Chopan and if you use them, you will be harmed.
Sources: drworkout
