VITAL STATS Name: Vit Bohac E-mail: Bohac@btinternet.com Age: 23 Where: Born in Czech Republic now live in Stratford Upon Avon, UK Height: 6'1" Weight: Off Season 242 Lbs Competition Years Bodybuilding: 5 Favorite Bodypart: Chest And Back Favorite Exercise: Bench Press Favorite Supplements: Whey Protein, and L-Glutamine

How Did You Get Started?

My parents bought me a multi machine and light dumbbells for Christmas. I trained with this for half a year. Then I moved to college and started training in a proper bodybuilding gym in Czech Republic for 3 years. Then I moved to England, and now I'm training here.

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Vit Bohac.

What Workout Plan Worked Best For You?

Monday: Shoulders, Traps, Calves

Shoulders:
• Smith Machine Behind The Neck Press: 4 x 8-12 Reps
• Side Lateral Raise: 4 x 8-12 Reps
• Front Dumbbell Raise: 4 x 8-12 Reps
• One-Arm Side Laterals: 4 x 8-12 Reps
• Seated Bent Over Rear Delt Raise: 4 x 8-12 Reps

Every set more heavy. Last set drop.

Traps:

• Superset: Upright Barbell Row: 4 x 12 Reps
• Superset: Dumbbell Shrug: 4 x 12 Reps

Calves:

• Calf Press On The Leg Press Machine: 4 x 12-18 Reps
• Barbell Standing Calf Raise: 4 x 12-18 Reps

Every set more heavy. Last set drop.

Click Here For A Printable Log Of Vit Bohac's Monday Workout.

Tuesday: Chest And Biceps

Chest:
• Smith Machine Bench Press: 4 x 8-12 Reps
• Smith Machine Incline Bench Press: 4 x 8-12 Reps
• Incline Dumbbell Flyes: 4 x 8-12 Reps
• Dips - Chest Version: 4 x 8-12 Reps
• Cable Crossover: 4 x 8-12 Reps

Every set more heavy. Last set drop. Except cable crossover which the last 2 drop.

Biceps:

• Barbell Curl: 4 x 8-12 Reps
• Hammer Curls: 4 x 8-12 Reps
• Incline Dumbbell Curl: 4 x 8-12 Reps
• Lying Cable Curl: 4 x 8-12 Reps

Every set more heavy. Last set drop. Except lying cable curl which the last 2 drop.

Click Here For A Printable Log Of Vit Bohac's Tuesday Workout.

Wednesday

Day off.

Thursday: Back And Triceps

Back:
• Pull-Ups: 4 x 8-12 Reps
• Underhand Cable Pulldowns: 4 x 8-12 Reps
• One-Arm Dumbbell Row: 4 x 8-12 Reps
• Reverse Grip Bent-Over Rows: 4 x 8-12 Reps
• Straight-Arm Pulldowns: 4 x 8-12 Reps

Every set more heavy. Last set drop.

Triceps:

• Incline Barbell Triceps Extension: 4 x 8-12 Reps
• Standing Bent-Over One-Arm Dumbbell Triceps Extension: 4 x 8-12 Reps
• Standing One-Arm Dumbbell Triceps Extension: 4 x 8-12 Reps
• Dips - Triceps Version: 4 x 8-12 Reps

Every set more heavy. Last set drop.

Click Here For A Printable Log Of Vit Bohac's Thursday Workout.

Friday: Legs And Calves

Legs:
• Barbell Full Squat: 4 x 6-10 Reps
• Leg Press: 4 x 8-12 Reps
• Lying Leg Curls: 4 x 8-12 Reps
• Hack Squat: 4 x 8-12 Reps
• Romanian Deadlift: 4 x 8-12 Reps

Every set more heavy. Last set drop.

Calves:

• Donkey Calf Raises: 4 x 12-18 Reps
• Seated Calf Raise: 4 x 12-18 Reps
Every set more heavy. Last set drop.

Click Here For A Printable Log Of Vit Bohac's Friday Workout.

Saturday: Chest And Back

Chest:
• Dumbbell Bench Press: 4 x 8-12 Reps
• Incline Dumbbell Press: 4 x 8-12 Reps
• Decline Barbell Bench Press: 4 x 8-12 Reps
• Cable Crossover: 4 x 8-12 Reps
• Straight-Arm Dumbbell Pullover: 4 x 8-12 Reps

Every set more heavy. Last set drop. Except for pullovers last 2 sets drop.

Back:

• Wide-Grip Lat Pulldowns: 4 x 8-12 Reps
• Seated Cable Rows: 4 x 8-12 Reps
• One-Arm Dumbbell Row: 4 x 8-12 Reps
• V-Bar Pulldowns: 4 x 8-12 Reps
• T-Bar Row: 4 x 8-12 Reps

Every set more heavy. Last set drop.

Click Here For A Printable Log Of Vit Bohac's Saturday Workout.

Sunday: Off

I also do 5 times per week cardio in the morning before breakfast for 45 minutes.

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Vit Bohac.

What Nutrition Plan Has Worked Best For You?

Diet For Contest Preparation

6 AM
• Wake Up Black Tea
• Cardio

7 AM

• 1 Cup Off Porridge
• Oats
• 1 Teaspoon Of Sugar
• Skimmed Milk
• 5 Egg Yolks

10 AM

• Can Of Tuna
• 3 Rice Cakes
• 2pcs Of Fruit

12:30 PM

• 180g Of Chicken Breast
• 40g Of Rice
• Fresh Salad

2 PM
• Can Of Tuna
• 3 Rice Cakes
• 2pcs Of Fruit

3:30 PM

• Banana
• Whey Protein

4:15 PM

• Workout
• After Workout Whey Protein

6:15 PM

• Salmon
• Fresh Salad

8 PM

• 100g Of Chicken

10 PM

• Cottage Cheese

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Vit Bohac.

What Supplements Have Given You The Greatest Gains?

I have l-glutamine in the morning after cardio, whey protein before and after training, and fat-burner 2 times a day.

Why Do You Love Bodybuilding?

I love the lifestyle more then anything ales. Bodybuilding, it's my life.

What Are Your Future Bodybuilding Plans?

19th of October UKBFF Final in Nottingham First Timers. 26th of October UKBFF Hercules in London Intermediate over 90kg. Over winter I will be preparing myself for the next season.

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Vit Bohac.

What One Tip Would You Give Other Bodybuilders?

If you want to be success then you have to eat properly, train hard, and sleep a lot.

Who Are Your Favorite Bodybuilders?

Arnold Schwarzenegger and Jay Cutler.

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