My Body Workz

Athlete Profile

Liam Mcaleese

Age: 29
Height: 6ft 4
Weight: 108kg

Natonality: British

How did you get started with fitness

I got injured playing semi pro football out in Finland, so to fill the gap and build my strength back up I took up the gym which then became a massive addiction and took it to the next level and started competing in bodybuilding competitions in the men’s physique category.

Where does your motivation come from?

I’ve always been an ambitious person, so always working to improve myself as a person and in the gym.

If its an athlete that motivates me it’s got to be Arnie… best ever bodybuilder in my eyes, all about that old school physique, I’m not a fan of the new school, distended belly look!

What is your favourite quote?

“The time is now” which I have tattooed on my arm.

Full Routine ;

Alternate weeks 1 and 2

Welcome to a whole new level of training! 

Monday- back and abs

  • Wide grip pull ups to failure 1 set
  • Weighted pull ups 2×5
  • Wide grip lat pull downs 3×6-8
  • Dead lifts 20,10,5,3,1
  • Bent over barbell row 3×6-8
  • Single arm seated row 3×15
Ab tri set x5
  • Hanging leg raises 10reps
  • 1 minute plank
  • medicine ball twist 40reps

Tuesday- Quads

  • Squats 20,15,12,6,6,6
  • Hack squats
  • Walking lunges 10×4
  • Leg extensions 20×3 squeeze at contraction.
  • Leg press 5×5

Wednesday- Shoulders

  • Standing shoulder press 20, 5, 3, 1
  • Dumbbell press 6 x 6
  • Machine press 6 x 6
  • Side raises 10 x 3 go heavy!!!
  • Front raise with 20kg plate 10 x 3
  • Rear delt raise super set with rope pull 10 x 3 on each
  • Shrugs 20 x 3

Friday – Bis and tris

  • Ez bar curls 5 x 5
  • Seated curls 5 x 5
  • Hammer curls 5 x 5
  • Spider curls 5 x 5
  • Rope push down 10 x 3
  • V bar push down 10 x 3
  • Dips 3 x to failure
  • Tricep kick backs 10 x 3

Saturday – chest and abs

  • Decline flys on cables 10 x 3
  • Incline barbell press 20 15 12 10 8
  • Incline flys 5 x 5
  • Flat press 20 15 12 10 8
  • Flat flys 5 x 5
  • Cable cross overs 5 x 5 super setter with pressups to failure
  • Oblique side raises 20 each side
  • Plank 1 minute
  • Crunches   20             X3

Sunday – Hamstrings and Calves

  • Straight leg dead lift Dumbbells 10 x3
  • Straight leg dead lift barbell 10 x 3
  • Hamstring curls 10 x 3
  • Calf raises on smith machine 20 x 3
  • Calf push on leg press 10 x 5

Week 2 split volume

Monday – push

  • Cable crossovers from top 7 x 10 increase weight each set
  • Flat barbell press 3 x 8 – 12
  • 45 degree bench dumbbell push press fly 3 x 10-12
  • Flat hammer press 1 x triple drop set 5, 10, 15
  • Seated dumbbell shoulder press 2 x 8-12 1 x 12-15
  • Standing dumbbell front raises 2 x 10
  • Standing dumbbell lateral raises 1 x triple drop set
  • Single arm behind back lateral raises 6 x 4 each arm (zero rest)
  • Overhead dumbbell skull crushers 2 x 10-12
  • Tricep rope extensions 3 x 12 – 15

Tuesday – pull

  • Seated pin stack machine rows 3 x 12 – 15
  • Seated narrow grip lat pull downs 3 x 8 – 12
  • Single arm under grip lat rows 6 x 4 on each arm (zero rest) on hammer load machine
  • Overhand smith machine rows 1 x 12, 10, 6 performed as one drop set
  • Meadow rows 2 x 12 – 15
  • Chin ups 3 x to failure
  • Reverse pec fly 3 x 12 – 15
  • Reverse dumbbell fly 3 x 20
  • Dumbbell curls 1 x 15, 12, 10

Wednesday – legs

  • Seated leg curls 3 x 12 – 15
  • Leg extension 3 x 12 – 15
  • Hack squat 2 x 10-12 1 x 15 (pause if you have to, make sure you reach 15)
  • Leg press 6 x 10-12
  • Barbell straight leg deadlift 3 x 10 concentrating on stretch at bottom
  • Walking dumbbell lunges 3 x 10 go heavy!!!!
  • Standing calf raises on smith machine (100 reps in as little sets as possible, 10 secs rest between sets max)

Friday – push 2

  • Incline bench cable cross overs 3 x 10-12
  • Chest press machine 2 x 8-12 1 x 12-15 with 2 second hold @ peak
  • Incline smith machine press 3 x 12-15
  • Seated hammer shoulder press 6 x 4 10secs rest between sets
  • Zbar cable upright row 2 x 10 -12
  • Leaning dumbbell side lateral raises 2 x 20
  • V bar tricep cable extensions 2 x 12-15
  • Z bar overhead cable tricep extensions 2 x 12-15 then straight into triple drop set
  • Cable ab crunch 2 x 12-15

Saturday – pull 2

  • Over hand shoulder width lat pull downs 3 x 8-12
  • Bent over barbell row under hand grip 3 x 10-12
  • Tbar row 2 x 10-12 then triple drop set
  • Single arm dumbbell row 6 x 4 (zero rest between sets)
  • Dead lifts 6 sets 15, 6 , 6, 6, 2, 1
  • Reverse cable flys 6 x 4 (10 sec rest between sets)
  • Machine curls 2 x 12 – 15
  • Single arm dumbbell curls – 3 x 10 – 12

Sunday –  legs 2

  • Lying leg curls 3 x 10-12 (3 second negative, 2 second contraction)
  • Barbell back squats wide stance 6 sets 20, 15, 12, 10, 6, 1
  • Leg press 6 sets 20, 15, 12, 6, 6, 6
  • Smith machine single leg split squat 6 x 4 (zero rest between sets)
  • Dumbbell straight leg dead lifts 3 x 12-15
  • Seated leg curls 3 x 12-15
  • Leg extension 7 x 10
  • Seated calf raise 4 x 10-12 (double contraction)

What is your current diet?

BREAKFAST: 75 oats with 20g honey, 300g egg whites + 1 whole egg or 30g of protein from whey isolate

MEAL 1: 180g turkey 200g rice and veg

MEAL 2: 180g cooked chicken breast and 300g of sweet potato and green veg

MEAL 3:  220g lean steak mince with 100g asparagus

MEAL 4: 400g of white potato with 180g chicken

BEFORE BED: 250g extra lean steak and green veg.

What supplements work best for you?

I’m sponsored by Muscletech so use pretty much most of their products but the ones I’d highly recommend are creatine, bcaa, 100% whey protein and multi vitamins.

What would you say you’re biggest achievement has been to date?

  • buying my own house
  • Qualified level 3 electrician
  • Qualified pt level 3
  • Competing at the UKBFF British finals

Do you have any other hobbies or do you take part in any other sports?

I just body-build at the minute but learning to snowboard is on my near future bucket list.

What are the top 3 things on your bucket list?

  • swim with sharks
  • Become a pro bodybuilder
  • Learn Spanish

We know that you are in to cars, so what would be your dream car?

  • Audi RS7 or something special like a rolls Royce phantom

What’s the one food you couldn’t live without and do you have a cheat meal?

  • Pizza with stuff crust with dominoes garlic dip.

Men

It never gets easier, you just get stronger

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