This Is How The Movie “Pain and Gain” Saved This Guy’s Life and Changed Him Forever !!!

 

Day 1: Chest

  • Barbell bench press – 4 sets x 20 reps
  • Incline barbell bench press – 4 sets x 20 reps
  • Barbell decline bench press – 5 sets x 15 reps
  • Seated Smith-machine bench press – 4 sets x 20 reps

Day 2: Back & triceps

  • Seated wide grip cable rows – 4 sets x 15 reps
  • Close-grip cable pulldowns – 5 sets x 20 reps
  • Dumbbell rows – 3 sets x 15 reps
  • Bench press (powerlifting style) – 3 sets x 10 reps
  • One-arm cable triceps extension 4 sets x 15 reps
  • Cable and rope extension – 4 sets x 12 reps

Day 3: Shoulders & trapezoids

  • EZ-bar upright rows – 4 sets x 15 reps
  • Dumbbell lateral raises – 5 sets x 10 reps
  • Machine lateral raises – 4 sets x 15 reps
  • Smith machine shoulder press – 4 sets x 12 reps
  • Dumbbell shrugs – 4 sets x 15 reps
  • Cable upright rows – 3 sets x 12 reps
  • Dumbbell upright row – 3 sets x 10 reps

Day 4:  Legs

  • Leg presses – 5 sets x 10 reps
  • Leg curls – 4 sets x 12 reps
  • Leg extensions – 4 sets x 12 reps
  • Seated calf raises – 4 sets x 15 reps
  • Thigh abductor 4 sets x 12 reps

Day 5: Arms



  • EZ-bar skull crushers – 5 sets x 12 reps
  • One-arm cable pushdowns – 4 sets x 12 reps
  • Triceps pushdowns – 3 sets x 12 reps
  • EZ-bar biceps curls – 4 sets x 12 reps
  • Standing biceps cable curls – 4 sets x 12 reps
  • Concentration curls – 3 sets x 12 reps

Day 6: Legs (again)

  • Leg presses – 5 sets x 10 reps
  • Leg curls – 4 sets x 12 reps
  • Leg extensions – 4 sets x 12 reps
  • Seated calf raises – 4 sets x 15 reps
  • Thigh abductor 4 sets x 12 reps

Day 7: Rest or very little cardio

It goes without saying that in order to achieve such a transformation as Cosmin has doesn’t only require that you pay your dues in the gym, but in the kitchen also. He saw the need to make a huge overhaul in his daily diet habits.

When asked about this incredible fitness adventure he’s been on he has said that a year and a half ago he weighed 400 lbs. and doctors have told him he had just half a year left to live. He was resigned to his fate and was planning on going on a 6-month binge. But then he saw “Pain and Gain” and it was as if he had an epiphany. It certainly made his day but also his life. His resolve had never been stronger because the next day he started going to the gym and started eating healthy.

In just 10 months he lost over 200 lbs. His diet during that time consisted of a handful of almonds or cashews and an orange, kiwi or an apple in the morning. Two hours later he went to the gym. After finishing his workout, he didn’t eat anything for about two hours and then he ate about 250 grams of chicken breast or any fish and grilled vegetables. Then, two hours later he ate a small piece of diet cheese with a tomato. Two hours later he ate fruit again. The last meal of the day was at 9 pm when he drank a glass of yogurt.

This man deserves the ultimate respect for his effort in and out of the gym.



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