Quick Infos
NAME : Bill katsimenis
From : Greece
Age: 22
Height: 186cm
Weight off season : 95kg
on season : 88kg
What’s Your Full Workout routine?
Monday –Chest & abs
Bench press 5×12-10-8-6-12
Incline bench press 4×10-8-6-10
Chest incline prees Dumbbell 4×10-8-6-10
Chest dumbbell fly 3×10-8-8
Incline machine press 3×10-8-8
Cross over 3×15-12-10
Side Crunches on Roman Chair 4×15
Low Pulley Crunches 4x 15
Windshield Wipers 4×20
Crunches on a Flex Ball 3x 15
Hanging Leg Raises 3×15
Tuesday–Back-cardio
Dead lift 3×10-8-6
Wide Grip Weighted Pull Ups 3×10-8-6
Barbell Rows 3x 10-8-6
Dumbbell Shrugs 3×12-10-8
Rack Pull – Above the Knee 3×12-10-8
Lat Pull Down 3×10-8-6
Cardio 50 min
Wednesday–Shoulders abs
Shoulders Dumbbell Shoulder Press 5×12-10-8-6-10
Seated Dumbbell Side Raises 5×12-10-8-6-10
Seated Dumbbell Front Raises 3×12-10-8
Barbell Shrugs 4×12-10-8-6
Barbell Standing Military Press 4×12-10-8-6
Side Crunches on Roman Chair 4×15
Low Pulley Crunches 4x 15
Windshield Wipers 4×20
Crunches on a Flex Ball 3x 15
Hanging Leg Raises 3×15
Thursday–Legs-cardio
Squats 5×15-12-10-8-12
legs Leg Press 5×12-10-8-6-12
Leg Extensions 5×15-12-10-8-12
Lying Leg Curl 5×15-12-10-8-12
Donkey Calf Raises 6×15-12-12-10-8-12
Cardio 50min
Friday–Arms-Cardio
Arms Seated Preacher Curls 4×12-10-8-10
French Curls (on decline) 5×12-10-8-6-10
Standing Hammer Curls 4×10-8-6-10
Tricep Pushdowns 5×12-10-8-6-10
Heavy Barbell Curl 3×12-10-10
Seated Overhead Tricep Extensions 3×15-12-10
Cardio 50min
Saturday cardio-abs
Morning cardio 1 hour
Side Crunches on Roman Chair 4×15
Low Pulley Crunches 4x 15
Windshield Wipers 4×20
Crunches on a Flex Ball 3x 15
Hanging Leg Raises 3×15
Sunday-rest day
Can you tell us About your FULL DIET ROUTINE?
Well I try to eat every 3 hours
My diet is based in protein and good fats, I don’t like eat much carbs
I used carb cycling at off season and keto-diet at on season
My meal plan is usually :
Meal 1: oatmeal with 10 eggs whites
Meal 2: 1.5 scoop whey protein
Meal 3: Rice, Chicken & Broccoli
Meal 4: 1.5 scoop whey protein
Meal 5: Pasta, with chicken
Meal 6: Cottage Cheese green salad with tuna
And About Your supplement too?
Well my basic supplements who I used all year is:
-Whey protein
-BCAA
-Glutamine
-Fish oil
-Alpho Lipoic Acid
-Chromioum picolinate
-Multivitamine
-At on season I add:
-Hydro-Isolate protein
-N.O Booster
-Thermogenetics
What inspirate you?
Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.
“Arnold Schwarzenegger“