The WBFF European Pro Am in London brought together 20 of the best Fitness and Muscle Model Pros from around the world for a showdown at the famous 02 Arena. Here we meet some of the athletes taking part in the competition on 14 November, from seasoned Pros to young newcomers, and we get exclusive access behind the scenes at the competition.Continue reading
The French-born bodybuilder Nathan Mozango was always keen on building a “God-like” physique and building his strength. However, Nathan wasn’t always interested in bodybuilding and building a large amount of “mass”.
Super Shredded Fighter – Nathan Mozango | Muscle Madness
Abs Training For his abdominal training, Nathan will work his abs three times per week straight after his jogging session right before breakfast.
Nathan’s Workout
Monday: Chest and Triceps
Benchpress (bench) 20 reps at 70 kgs 15 reps with 80 kg 10 reps at 90 kgs 7 reps at 100 kgs 5 reps at 110 kg
Incline dumbbell press (Incline Dumbbell) 20 reps at 30 kgs 10 reps at 32 kgs 7 reps at 34 kgs 5 reps at 36 kgs
Weighted push ups 10 reps at 40 kgs 7 reps at 50 kgs
Tuesday: Back
Bent over Row 30 reps at 55 kgs 20 reps at 65 kgs 15 reps at 75 kgs 10 reps at 85 kgs
Seated Row 12 reps with 60kgs 8 reps at 65 kgs 6 reps at 70 kgs
Lateral Pull Down 20 reps at 75 kgs 12 reps at 80 kgs 7 reps at 85 kgs 5 reps at 90 kgs
Wednesday: Legs
Full squat ( “ass to grass”) 30 reps at 80 kgs 25 reps 90 kg 20 reps at 100 lbs 12 reps at 110 kgs 8 reps at 115 kgs 90˚ degrees vertical press 15 reps at 270 lbs 10 reps at 290 kgs 6 reps at 300 kgs
Leg extension 1 drop set: 20 reps at 110 lbs / 10 reps at 90 kgs / 10 reps at 70 kgs Leg curl lying 1 drop set: 20 reps at 35 kgs / 10 reps at 30 kgs / 10 reps at 25 kgs Calves
Plantar extensions to the press 4 sets max 170 kgs (I do not count the reps) Extensions seated calf machine 4 sets max between 75-95 kgs
Thursday: Triceps and Biceps
Tricep Push Down 25 reps at 50 kgs 20 reps at 60 kgs 12 kgs to 70 reps 8 reps at 80 kgs
Dips 40 reps BW 20 reps at BW + 25 kg 12 reps at BW + 35 kgs 6 reps at BW + 45 kgs Dips Machine 3 sets to the max with the entire stack (90 kgs) Biceps
EZ Curl bar 25 reps at 36 kgs 20 reps at 40 kgs 12 kgs to 44 reps 8 reps at 48 kgs Curl inclined sitting with dumbbells 15 reps with 18 kg 12 kg 20 reps with 8 reps at 22 kgs
EZ Curl bar reversed (to work the forearms) 3 sets to the max with a weight between 26 and 36 kgs
Friday: Shoulders and Traps
Push Press 20 reps at 30 kgs 15 kgs to 40 reps 8 reps at 45 kgs 5 reps at 50 kgs
Arnold Press 15 reps with 22 kg 10 reps with 24 kgs 7 reps with 26 kgs
Hang Pull 3 sets max with a weight of 46-54 kgs In superset with frontal elevations 3 sets with 14 kg max 2 sets max of lateral raises to the pulley
This 8 week program was inspired by the fictional character Adonis Creed who is portrayed by Michael B. Jordan. If your goal is to get shredded like Adonis will be in his fight against Drago in Creed 2, it’s a solid template to work from.Continue reading
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Upcoming Events
May 23, 2024
Dance Of The Village Elders- In Person/Zoom with WalterDance Of The Village Elders- In Person/Zoom with WalterTime: 11:00 am The Dance of the Village Elders are back ! This time we exercise, dance and just have fun through the zoom platform or in-person at R.A.I.N. Nereid
May 27, 2024
Dance Of The Village Elders- In Person/Zoom with WalterDance Of The Village Elders- In Person/Zoom with WalterTime: 11:00 am The Dance of the Village Elders are back ! This time we exercise, dance and just have fun through the zoom platform or in-person at R.A.I.N. Nereid