Helmut Strebl was 16 years old when he joined his local gym, At the first time he joined the gym in order to protect himself, After a while he updated his dream of becoming a fitness model, For Helmut Strebl age doesn't matter, although he's 45 years old, Helmut is currently one of the most aesthetic bodybuilders nowadays.
competition records
# European Muscle Model & Natural Bodybuilding Champion 2010, 2009, 2008.
# FAME 2011 European Natural Bodybuilding Champion.
# World Champion Miami Pro 2013 Natural Bodybuilding.
# 1st place during the Miami Pro World Championship 2014.
Helmut Strebl Nutrition plan :
Meal #1: one Yolk & eight Egg Whites, large cup of Coffee Mustard, 3 Bagels with sweetener Jam, Low-Fat Spread & one Chicken
Meal #2: 50 grams of protein, 80 grams of carbs ( Replacement Shake )
Meal #3: Turkey/Chicken & Cooked Basmati Rice
Meal #4: /Chicken/Fish/Turkey + Basmati Rice
Meal #5: Basmati Rice & Turkey/Fish/Chicken
Meal #6: 12 Egg Whites (without Yolk) & four slices of Brown Toast
Helmut Strebl Workout Routine :
Monday: Shoulders/Back/Abs & Calves
Wide Grip Lat Pulldowns | 4×20
DB Rows (Pronation grip) | 3×12
Chin Ups Close Grip | 3×12
Seated DB Military Press | 5×12
Seated DB Side-Arm Raises | 3×15 to 20
Seated Calf Raises | 5×30 to 50
Seated Machine Crunches | 6-8×30-50
Standing Calf Raises | 5×10-15
Standing BB Upright Rows | 4×8 to 12
Leg Raises (in abs chair) | 5×20-40
Tuesday: Chest & Triceps
Bench Press | 5×10
Stability Ball DB Bench Press | 5×13
Butterfly Machine | 5×10 to 15
Dips | 5×15 to 20
Seated BB Tricep Extension | 5×8 to 12
Wednesday: Biceps/Abs & Hamstrings
Seated BB Preacher Curls | 5×12~
Standing BB Bicep Curls | 5×10~
Seated Leg Curls | 4×8~
Lying Leg Curls | 4×12
Incline Bench Crunches | 5×30-50
Bench Crunches | 5×35~
Thursday: Quads & Calves
Incline Leg Press | 5×25~
Seated Calf Raises | 5×30 to 50~
Standing Calf Raises | 5×15
Seated Leg Extensions | 5×30~
Friday: Glutes/Chest (Heavy weight)
Decline Close-Grip Bench Press | 5×3 to 5~
Lying-Down Machine Glutes Extension | 5×20 to 30~
Standing Machine Glutes Extension | 5×30~
Saturday: Recovery
(Rest day)
Sunday: Back & Calves
Seated Row | 4×15 to 20~
Reverse-Grip Lat Pulldown | 5×10~
Standing Calf Raises | 5×13~
Seated Row | 4×15 to 20~
# Helmut Strebl website : http://www.hellestrebl.co.uk
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