Apr 05

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Mazen Safkouni – Talks To Us

Age: 20
Weight: 174.16 lb
Height: 5’9″
Chest Size: 44″
Waist Size: 32.28″
Quad Size: 22″
Calves Size: 16.9″
Biceps Size: 17.1″
Forearms Size: 12.6″
Max Deadlift: 308lb
Max BenchPress: 264lb
Max Squat: 308lb

How and why did you get started?

Throughout high school, I was always mesomorphic. I had a natural build, people would often ask me how long I’ve been training for even before I had even walked into a gym. I was always fascinated with bodybuilding and was keen to see how far I could actually push my body to grow. High school studies provided me with limitations, this was until I had finished school.

People would always show more respect to a person who trained hard and had an aesthetically pleasing physique. You just generally feel better about yourself knowing other people respect what you do. After high school I’d hit up my local gym 4-5 times a week. Nothing felt better then the burn and pump gained from lifting a weight. It took a while to perfect technique and really understand the ins and outs of training. You never stop learning in the world of bodybuilding.

Diet Example:

Meal 1
3-5 Boiled eggs, 1 cup of oats
protein shake

Meal 2
- Chicken Breast & brown rice

Meal 3
- Tuna chunks &/or meal replacement package (protein shake)

Meal 4
- Steak and/or fish with steamed vegetables/salad

Meal 5
- More eggs with salad

Meal 5
- low fat Cottage cheese (anything light before bed)


Lean bulk, being relatively short, it’s a must that I stay

Workout Routine

I don’t count my reps, I do as many as my body feels. But for this purpose I’ll give a rough number.

Monday: Chest
- 4 sets of Incline Dumbbell Press, 8-10
- 3 sets of Bench Press, 8-10 reps
- 3 sets of Chest Dips until failure
- 3 sets of Incline Flies, 8-10 reps
- 3 sets of clap push-ups, 8-10

Tuesday: Back
- 5 sets of Pullups, 8-10 reps
- 5 sets of deadlifts 6-8 reps
- 3 sets of bent over rows, 8-10
- 3 sets of lat pulldown, 8-10
- 3 sets of sitting rows, 8-10

Wednesday: Shoulders
- 4 sets Shoulder press, 8-10
- 4 sets lateral raises, 8-10
- 4 sets of front raises, 8-10 (sometimes superset with lateral raises)
- 4 sets rear delt raises, 8-10
- 3 sets behind the head shoulder presses (light weight) 8-10

Thursday: Legs
- 5 sets of squats, 8-10 reps (last set I go for 21′s at 80kg)
- 3 sets Bulgarian split squats, 6-8 reps
- 3 sets leg press, 8-10
- 3 sets leg extensions, till failure
- 3 sets hamstring curls, till failure
- If not fatigued enough, ill do another set of squats

Friday: Arms
- 4 sets bicep curls, 8-10 reps
- 4 sets hammer curls, 8-10 reps
- 4 sets skull crushers, 8-10 reps
- 3 sets of Close-Grip Bench Press 8-10 reps
- 3 sets of any sort of pull downs (rope or bar)

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