Diogo Nunes

Quads & Calves Workout

Leg Extensions • 4X15-15-15-15 

Leg Press 45° • 4X10-10-8-8 

Hack Squat • 4X10-10-8-8 

Adductor Machine • 4X12-12-10-10 

Seated Calves Raises • 4X15-15-15-15 

Standing Calves Raises • 3X15-15-15

Off-Season Calves, Glutes & Hamstrings

• Standing Calves Raises 4X12+

• Donkey Calves Raises 3X12+

• Seated Calves Raises 4X12

• Machine Seated Leg Curl 4X10

• Machine Lying Leg Curl 4X12-10-8-8

• GHD (Glute, Hamstring Developer) 3X max reps

• Barbell Stiff Leg Deadlift 3X10-10-8

• Seated Abductor Machine 4X20

Off-Season Chest Workout

Fly Machine 4X12-12-10-10

Incline 45 Machine Press 4X10-10-8-8

Medium Cable Chest Press 4X10-10-8-8

High Cable Crossover 3X10-10-10

Off-Season Quads Workout

• Leg Extensions 4X15-15-15-15

• Single Leg Press 45 4X12-12-10-8

• Adductor Machine 4X12-12-10-10

• Watson Squat Machine 4x12-10-10-8

• Seated Calves Raises 4X15-15-12-12

• Donkey Calves Raises 4X18-18-15-15

Off-Season Back Workout

High Cable Lat Prayers 4X12-12-10-10

Machine T-Bar Row 3X10-10-8

Machine Row Neutral Grip 4X10-10-8-8

Dumbbell Row 4X15-15-12-12

Glutes, Hamstrings & Quads

• Seated Abductor 4X16-16-15-15
• Hip Thrust 4X12-12-10-10
• Lying Leg Curl 4X10-10-8-8
• RDL (Romanian Dead Lift) 3X10-10-8
• Seated Leg Curl 4X10-10-8-8
• Leg Extensions 4X15-15-15-15
• Adductor Machine 3X12-12-10

Chest & Arms Workout

Chest:

- Chest Press Machine neutral grip 4X10-10-8- [5-6]

- Fly Machine 3X10-10-10

- Middle Cable Machine Press 3X10-10-8

-Pullover with Dumbbell 3X10-10-10

Arms:

- Biceps Standing Barbell Curls 4X12-12-10-10

- Unilateral Machine Curl 3X10-10-8

- Triceps Machine Extensions 4X12-12-10-10

- High Cable Rope/Elastic Pulldown 3X10-10-10

Back, Traps & Rear Delts

Back:

•Unilateral Machine Pulldown 3X10-10-8

• Smith Machine Deadlift Lat Focus 4X10-10–8-8

• Unilateral Machine Row 3X10-10-8

• Chest Supported Barbell Row 3X10-10-8

• High Cable Lat Prayers 3X10

Traps & Rear Delts:

• Low Cabel Shrugs 4X15

• Rear Delt Fly Machine 4X [10-12]

Back & Abs Workout

Unilateral Pulldown Neutral Grip 4x8-8-10-10

T-Bar Row 3x10-10-8

Lat Prayers 3x10

Machine Row Neutral Grip 3x10-10-8

Low Cable Row 4x12-12-10-10

Hyperextensions 3x10

Abs Cable Crunches 4x20

Hanging Leg Raises 4x10

Off Season Workout Program

5 workouts per week in this program for anyone that wants to achieve more size and strength.

Find attached the PDF file.

Full Legs Workout

Leg Extensions - 4x15

Leg Press 45 - 4 x 16-14-12-10

Seated Leg Curl - 4 x 12-12-10-10

Lying Leg Curl - 3 x 12-10-10

Hip Thrust - 4 x 14-14-12-12

Abductor Machine - 4 x 15

Adductor Machine - 4 x 15

Seated Calves Raises - 4 x [12-15]

Arms Workout - Skull Crusher super set Barbell Scott Curls

Super set with Milos Sarcev 

Back Workout 2 - Off Season

BACK WORKOUT

• Seated Machine Pulldown 4 X12-10-10-10

• Unilateral Neutral Grip Machine Row 3 X10-10-[8-6]

• Free Barbell Row 3 X10-10-10

• Single Arm Machine Pulldown 3 X12-10-8

• High Cable Pullover with Rope 3 X12-10-10

• Hyperextensions 3 X12-12-12

Workout Parameters:

• Rest sets: 60"/75"

• Rest between exercises: 2'

• Increase the weight set by set

• Tempo (control the rate at which an exerci...

Calves & Quads

Calves:

Donkey Calves Raises 4x 14-14-12-12

Seated Calves Raises 3x15-15-15

Leg Press 45 Calves Raises 4x 20-18-16-16

Quads:

Leg Press 45 4x 16-14-12-12

Leg Extensions 4x [14 to 16] Rep Range

Squat Machine 4 x 12-12-10-10

Walking Lunges 3x 24 Steps

Adductor Machine

3x 12-12-10

Chest & Arms Workout

Chest

Incline Chest Press Machine 4 X 12-10-8-8

Machine Fly 4 X 12-10-8-8

Seated Vertical Chest Press Machine 3 X 12-10-10

Incline 15° Dumbbell Flys 3 X 12-10-10 

Seated Cable Press 3 X 12-10-10 (Failure)

Arms

Scott Curl Machine 4 X 12-10-10-10+6 Drop Set

Cable Pushdown 4 X 12-10-10-10+6 Drop Set

Single Arm Machine Curl 3 X 12-10-8

Machine Tricep Extension 3 X 12-10-10

Dumbbell Hammer Curl 3 X 12-12-10

Band Tricep P...

Shoulder & Traps Workout

Shoulders

Unilateral Front Raises with Machine 4x15-12-12-10

Machine Shoulder Press Neutral Grip 4x12-12-10-10

Cuffed Shoulder Raises with Elastic or Band 3X15-12-10

Single Shoulder Press Machine 4X12-12-10-10

Rear Shoulder Fly Machine 3X14-12-10

Smith Machine Shrugs 4X12+

Workout Parameters:

Rest between sets: 60"/75"

• Rest between exercises: 2'

• Increase the weight set by set

• Tempo (contr...

Chest & Biceps Workout

Chest

1 - Machine FIy 4x15-15-12-12

2 - Incline Machine Press 3 x12-10-8

3 - Cable Crossover 4x12-12-10-10

4 - Seated Vertical Chest Press 4x12-12-10-8

5 - Machine Incline Fly 3x10-10-10

Biceps

1 - Preacher Curls 4x15-15-12-12

2 - Machine Seated Unilateral Curl 3 x12-10-8

3 - Standing Dumbbells Hammer Curl 3x 12-12-12

Workout Parameters:

Rest between sets: 60"/75" 2023-05-04 12:17:50 +0000 UTC View Post

Back Workout

1 - T-Bar Row 4x12-10-8-8

2 - Chest Supported Barbell Row 3x12-10-8

3 - Single Hand Machine Row 3x10-10-8

4 - Single Hand Machine Pulldown 3x 10-8-6

5 - Smith Machine Shrugs 4x12-12-10-10

Workout Parameters:

• Rest between sets: 60"/75"

• Rest between exercises: 2'

• Increase the weight set by set

• Tempo (control the rate at which an exercise is performed)

• Do 1" or more of squeeze in the contr...

Back - Dumbbell Row

When doing free weight dumbbell row, here are a few tips to have in consideration:

Find a good grip with the dumbbell. Preferably in the middle of the handle of the dumbbell. This way you avoid the dumbbell to tilt to the sides (this happens more with heavy weights)

Position your legs a bit spread apart.

Engage your lats before you start the movement.

Pull strong and squeeze the lats as much as possible at the top of the movement. Here is important that you don't rotat...

Back - Seated Row Machine

Some tips for the Seated Row Machine:

Have a good grip with the machine.

Before starting the movement, engage your lats by contracting them voluntarily before you lift the weight.

Pull the weight strongly (positive part of the movement) for about 1"

Perform a 0.5" to 1" isometric stop when you reach the full contraction.

Slowly get back to the original position with a negative of 2"

Quads - Leg Press 45°

Important tips on how to perform the Leg Press:

Position your feet at shoulder width.

Control the weight at all times: 2" Down - 1" Up

Press the platform with your wheels and not your tip toes.

 Make sure to never lock your knees completely. 

Shoulders - Super Set with Milos Sarcev

A super set between 3 exercises for shoulders:

1st Exercise - Seated Side Lateral Raises

2nd Exercise - Military Dumbbell Press

3rd Exercise - Seated Side Lateral Raises

Back - Giant Set with Milos Sarcev

A giant set with 4 different exercises with Milos Sarcev:

1st Exercise - Front Lat Pulldowm

2nd Exercise - Cable Pullover with Rope

3rd Exercise - Lat Pulldown Behind the Neck

4th Exercise - Reverse Front Lart Pulldown Close Grip

Chest - Giant Set with Milos Sarcev

An example of a giant set with Milos Sarcev:

1st Exercise - Seated Vertical Chest Press Machine

2nd Exercise - Incline Chest Press Machine

3rd Exercise - Incline Fly Machine

4th Exercise - Flat Chest Press Machine

Gym: Dragons Lair, Las Vegas

Calves & Hamstrings - Bodybuilding 101

In this series you will have exclusive access to different workouts with detailed content, tips and commentary with voice.

Chest Workout - Bodybuilding 101

In this series you will have exclusive access to different workouts with detailed content, tips and commentary with voice. 

Intoduction

Bodybuilding 101 is the perfect told in your arsenal of knowledge. It will improve your ability to understand the basic principles of muscle building. We will go into detail on how to lift and use the proper technique in each exercise to maximize hypertrophy. We will talk about posture, execution, tempo, breathing, rest period, advanced techniques and more.

Backstage Picture at Big Man Pro Show

Photo taken by Andre Soriano at the backstage of Big Man Weekend Show in November 2022 in Alicante, Spain.