VITAL STATS Name: Mark Hashim, M.D. E-mail: mhashim@tampabay.rr.com Age: 46 Where: Port Richey, Fl Height: 5'6" Weight: 138 Years Bodybuilding: 30 Favorite Bodypart: Abdominals Favorite Exercise: Ab Roller Favorite Supplements: Whey Protein, Glutamine, BCAA

How Did You Get Started?

About 4 years ago I decided to work on getting into better shape, eating healthier and trying to look as good as I possibly could because I have very young children and I wanted to be able to set a good example for them. I purchased a Versaclimber and have religiously used it every day; I climb 3000 vertical feet in 20 minutes.

This began shedding the little fat I had and sculpted a nice 6 pack, slowly I intensified things with hard core free weight training and I lift intensely 2 hours every morning then jump on the Versaclimber. I have never been in better physical shape in my life, I rarely have any pain and I feel like a teenager.

Click To Enlarge.
Mark Hashim.

What Workout Plan Worked Best For You?

I started off by working on my Versaclimber to achieve 3000 vertical feet inside of 20 minutes. This allows one to achieve excellent cardiovascular fitness and makes for easier weight training. I then added free weights every day of the week.

Day 1: Chest, Biceps & Triceps:

• Perfect Pushups - 4 sets of 75, 50, 30, 30 reps at various widths
• Incline Barbell Bench Press - 4 sets of 12 reps
• Flat Bench Press - 4 sets of 12 reps
• Decline Bench Press - 4 sets of 12 reps
• Incline Dumbbell Flyes - 4 sets of 12 reps
• Superset:
  Seated Chest Flyes - 4 sets of 12 reps
  Weighted Dips - 4 sets of 12 reps
• Superset:
  Cable Cross Over - 4 sets of 12 reps
  Leaning Dumbbell Flyes - 4 sets of 12 reps
• Superset:
  Lying Dumbbell Curls - 4 sets of 12 reps
  Lying Triceps Extension - 4 sets of 12 reps
• Superset:
  Lying Cable Curls - 4 sets of 12 reps
  Skull Crushers with Triceps bar - 4 sets of 12 reps
• Superset:
  Lying Cable Curls - 4 sets of 12 reps
  Triceps Pullover - 4 sets of 12 reps
• Cable Curls Behind the Head - 4 sets of 12 reps
• Cardio: Versaclimber for 20 minutes 3000 feet

Click Here For A Printable Log Of Mark Hashim's Day 1 Workout.

Day 2: Abdominals Legs:

• Abdominal Roller - 3 sets of 100 reps
• Dumbbell Sides - 3 sets of 12-15 reps
• Superset:
  Hanging Leg Ups - 3 sets of 12-15 reps
  Barbell Sides - 3 sets of 12-15 reps
• Crunches - 4 sets to failure
• Jump Squats - 4 sets of 12 reps (use 12 lb medicine ball)
• Squats - 4 sets of 12 reps
• Superset:
  Deadlifts - 4 sets of 12-15 reps
  Lying Leg Curls - 4 sets of 12-15 reps
• Superset:
  Front Squats - 4 sets of 12-15 reps
  Leg Extensions - 4 sets of 12-15 reps
• Superset:
  Barbell Calf Raises - 4 sets of 20 reps
  Forearm Curls - 4 sets of 20 reps
• Superset:
  Seated Dumbbell Calf Raises - 4 sets of 20 reps
  Standing Behind Back Forearm Curls - 4 sets of 20 reps
• Cardio: Versaclimb for 20 minutes, 3000 feet

Click Here For A Printable Log Of Mark Hashim's Day 2 Workout.

Day 3: Back, Shoulders, Triceps & Biceps:

• Pullups - 3 sets to failure
• Superset:
  Bent Over Rows - 3 sets of 12-15 reps
  Dips - 3 sets of 12-15 reps
• Superset:
  Seated Cable Rows Wide Grip - 4 sets of 12 reps
  Dumbbell Rows - 4 sets of 12 reps
• Superset:
  Seated Cable Rows Narrow Grip - 4 sets of 12 reps
  Leaning Dumbbell Lat Raises - 4 sets of 12 reps
• Front Dumbbell Raises - 2 sets of 12 reps
• Bent over Dumbbell Raises - 2 sets of 12 reps
• Seated (angle) Front Barbell Raises - 4 sets of 12 reps
• Bent over Cable Lat Raises - 4 sets of 12 reps
• Standing Barbell Raises - 4 sets of 12 reps
• Seated Dumbbell Shoulder Press - 4 sets of 12 reps
• Lat Pulldowns - 4 sets of 12 reps
• Superset:
  Seated One Arm Cable Pulls - 4 sets of 12 reps
  Lying Pullovers - 4 sets of 12 reps
• Cable Rows with Rope - 4 sets of 12 reps
• Superset:
  EZ Barbell Curls - 4 sets of 12 reps
  Lying Triceps Extensions - 4 sets of 12 reps
• Superset:
  Zottman Curls - 4 sets of 12 reps
  Cable Triceps Pressdown - 4 sets of 12 reps
• Superset:
  Standing Cable Curls - 4 sets of 12 reps
  Skull Crushers - 4 sets of 12 reps
• Dumbbell Curls Standing - 1 set of 100 reps, change weight every 25, no rest
• Cardio: Versaclimb for 20 minutes 3000 feet

Click Here For A Printable Log Of Mark Hashim's Day 3 Workout.

Day 4: Abdominals & Legs:

• Abdominal Roller - 3 sets of 100 reps
• Dumbbell Sides - 3 sets of 12-15 reps
• Superset:
  Hanging Leg Ups - 3 sets of 12-15 reps
  Barbell Sides - 3 sets of 12-15 reps
• Crunches - 4 sets to failure
• Jump Squats - 4 sets of 12 reps (use 12 lb medicine ball)
• Squats - 4 sets of 12 reps
• Superset:
  Deadlifts - 4 sets of 12-15 reps
  Lying Leg Curls - 4 sets of 12-15 reps
• Superset:
  Front Squats - 4 sets of 12-15 reps
  Leg Extensions - 4 sets of 12-15 reps
• Superset:
  Barbell Calf Raises - 4 sets of 20 reps
  Forearm Curls - 4 sets of 20 reps
• Superset:
  Seated Dumbbell Calf Raises - 4 sets of 20 reps
  Standing Behind Back Forearm Curls - 4 sets of 20 reps
• Cardio: Versaclimb for 20 minutes, 3000 feet

Click Here For A Printable Log Of Mark Hashim's Day 4 Workout.

Day 5: Chest, Triceps & Biceps:

• Pushups - 4 sets of 75, 50, 30, 30 reps at various widths
• Incline Dumbbell Bench Press - 4 sets of 12 reps
• Flat Dumbbell Bench Press - 4 sets of 12 reps
• Decline Dumbbell Bench Press - 4 sets of 12 reps
• Incline Dumbbell Flyes - 4 sets of 12 reps
• Superset:
  Seated Chest Flyes - 4 sets of 12 reps
  Weighted Dips - 4 sets of 12 reps
• Superset:
  Cable Cross Over - 4 sets of 12 reps
  Leaning Dumbbell Flyes - 4 sets of 12 reps
• Superset:
  Lying Dumbbell Curls - 4 sets of 12 reps
  Lying Triceps Extension - 4 sets of 12 reps
• Superset:
  Lying Cable Curls - 4 sets of 12 reps
  Skull Crushers with Triceps bar - 4 sets of 12 reps
• Superset:
  Lying Cable Curls - 4 sets of 12 reps
  Triceps Pullover - 4 sets of 12 reps
• Cable Curls Behind the Head - 4 sets of 12 reps
• Cardio: Versaclimber for 20 minutes 3000 feet

Click Here For A Printable Log Of Mark Hashim's Day 5 Workout.

Day 6: Abdominals & Legs:

• Abdominal Roller - 3 sets of 100 reps
• Dumbbell Sides - 3 sets of 12-15 reps
• Superset:
  Hanging Leg Ups - 3 sets of 12-15 reps
  Barbell Sides - 3 sets of 12-15 reps
• Crunches - 4 sets to failure
• Jump Squats - 4 sets of 12 reps (use 12 lb medicine ball)
• Squats - 4 sets of 12 reps
• Superset:
  Deadlifts - 4 sets of 12-15 reps
  Lying Leg Curls - 4 sets of 12-15 reps
• Superset:
  Front Squats - 4 sets of 12-15 reps
  Leg Extensions - 4 sets of 12-15 reps
• Superset:
  Barbell Calf Raises - 4 sets of 20 reps
  Forearm Curls - 4 sets of 20 reps
• Superset:
  Seated Dumbbell Calf Raises - 4 sets of 20 reps
  Standing Behind Back Forearm Curls - 4 sets of 20 reps
• Cardio: Versaclimb for 20 minutes, 3000 feet

Click Here For A Printable Log Of Mark Hashim's Day 6 Workout.

Day 7: Back, Shoulders, Triceps & Biceps:

• Pullups - 3 sets to failure
• Superset:
  Bent Over Rows - 3 sets of 12-15 reps
  Dips - 3 sets of 12-15 reps
• Superset:
  Seated Cable Rows Wide Grip - 4 sets of 12 reps
  Dumbbell Rows - 4 sets of 12 reps
• Superset:
  Seated Cable Rows Narrow Grip - 4 sets of 12 reps
  Leaning Dumbbell Lat Raises - 4 sets of 12 reps
• Front Dumbbell Raises - 2 sets of 12 reps
• Bent over Dumbbell Raises - 2 sets of 12 reps
• Seated (angle) Front Barbell Raises - 4 sets of 12 reps
• Bent over Cable Lat Raises - 4 sets of 12 reps
• Standing Barbell Raises - 4 sets of 12 reps
• Seated Dumbbell Shoulder Press - 4 sets of 12 reps
• Lat Pulldowns - 4 sets of 12 reps
• Superset:
  Seated One Arm Cable Pulls - 4 sets of 12 reps
  Lying Pullovers - 4 sets of 12 reps
• Cable Rows with Rope - 4 sets of 12 reps
• Superset:
  EZ Barbell Curls - 4 sets of 12 reps
  Lying Triceps Extensions - 4 sets of 12 reps
• Superset:
  Zottman Curls - 4 sets of 12 reps
  Cable Triceps Pressdown - 4 sets of 12 reps
• Superset:
  Standing Cable Curls - 4 sets of 12 reps
  Skull Crushers - 4 sets of 12 reps
• Dumbbell Curls Standing - 1 set of 100 reps, change weight every 25, no rest
• Cardio: Versaclimb for 20 minutes 3000 feet

Click Here For A Printable Log Of Mark Hashim's Day 7 Workout.

Click To Enlarge.
Mark Hashim.

What Nutrition Plan Has Worked Best For You?

Prior To 4 A.M. Workout

• Whey Protein 20 grams

Post Workout

• Whey Protein 40 grams

Breakfast

• 1/2 Cup Oatmeal
• Banana
• 1/4 Cup Wheat Germ
• 1/2 Cup Fat Free Cottage Cheese
• 1 Scoop MILA

Mid Morning Snack

• 6-8 oz. Grilled Chicken Breast
• 1/4 Cup Non Salted Almonds

Lunch

• 6-8 oz. Grilled Chicken Breast
• Baked Sweet Potato

Mid Afternoon Snack

• 30 Gram Whey Protein Bar

Dinner

• 6-8 oz. Lean Meat
• Steamed Broccoli
• 2oz. Pasta With Homemade Marinara Sauce

Bedtime Snack

• 1/2 Cup Fat Free Cottage Cheese

What Supplements Have Given You The Greatest Gains?

Prior To Workouts:

• Creatine
• BCAA
• Glutamine
• Beta Alanine
• N.O.

Post Workout:

• Creatine
• BCAA
• Glutamine
• Beta Alanine

Also twice daily take MILA, antioxidants, chelated minerals, grape seed extract, omega 3 fatty acids, milk thistle, red yeast rice.

Why Do You Love Bodybuilding?

I love bodybuilding because it makes me feel young and is the best way to battle the aging process, it clears my mind and allows me to focus better when I see my patients, plus if you're going to ask your patients to get into shape, you need to lead by example.

What Are Your Future Bodybuilding Plans?

My future plans are to continue to work as hard as possible to get bigger and better defined and hopefully help teach the world why this is such an important way of life.

Click To Enlarge.
Mark Hashim.

What One Tip Would You Give Other Bodybuilders?

My one tip is to never give up, always visualize what you want to look like and try never to miss a workout, treat it like an addiction.

Who Are Your Favorite Bodybuilders?

• Arnold!
• Monica Brant
• Dan Decker

BodySpace

http://bodyspace.bodybuilding.com/Mark_H/

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