Nick Diccristina Case Study

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Interview With The Fitness Model Nick DiCristina

Name : Nick DiCristina
Height: 5'11''
Weight: 185lbs.
Age: 29
From: Chicago, IL.
How Did You Start Health And Fitness?

I started my health and fitness at a young age,I was in grade school, when I truly realized that I enjoyed fitness as a whole.
However, it was not until I was 18 years old that I truly started hitting the weights as a sport.I played baseball, basketball, soccer, and volleyball when I was young, but once I got to high school, was when I found my passion for weight lifting. Fitness Model Nick DiCristina
Can You Tell Us About Your Workout Routine?

MONDAY - LEG DAY

Leg Extensions(TO WARM UP YOUR KNEES)
45 Lbs. - 30 Reps
55 Lns. - 25 Reps X 2 Times
Hack squats - Facing the pads
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1-2 Plates (45 LBS) on each side - 20 Reps
2-3 Plates (45 LBS) on each side - 15 Reps
3-4 Plates (45 LBS) on each side - 12-15 Reps
Leg press - Sitting down/Angled (MACHINE IS AT A 45 DEGREE ANGLE)
1-2 Plates (45 LBS) on each side - 20 Reps
2-3 Plates (45 LBS) on each side - 15 Reps
3-4 Plates (45 LBS) on each side - 12-15 Reps
Lunges - You can use a Straight bar or a curl bar (BEHIND YOUR KNECK/ON YOUR SHOULDERS)
30 - 40 Lbs bar - 3 Sets OF 15 Reps
Reverse kick backs
30-40 Lbs - 15 Reps
40-50 Lbs - 12-15 Reps
50-60 Lbs - 12
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Cable flies - POSITION CABLES IN LINE WITH SHOULDERS
25-40 Lbs - 15 Reps x3

FRIDAY - BACK DAY / SHOULDER DAY

Lateral Pull Downs (HAMMER STRENGTH MACHINE)
Plate (45 LBS) on each side - 15 Reps x3
Upright rows on hammer strength machine
Plate (45 LBS) on each side - 15 Reps x3
Lateral pull-backs on hammer strength machine
(palms should be facing up when you grip the handles on this machine and thighs will be locked in with a pad when you sit down to Pull back - working your lats)
Plate (45 lbs) on each side - 15 reps x3
Cable rows - 40- 50 lbs - 15 reps x3
Upright rows - using long straight bar while bent over at a 90 degree angle (be careful not to injure your back doing this)
Palms should be facing outward when grabbing the bar
You can use the bar alone, without weights, to assess your strength first, then you can add 10 lbs - 25 lbs if necessary
The movement is you bent over pulling upward with back/shoulder blades
3 sets of 15 reps
Reverse lateral pull-downs (using a close grip - two single handle bars on the one cable is perfect- to allow for full range of motion, when pulling downward and back)
40- 50 lbs - 15 reps x3
Lower back lifts - there should be a machine for this that locks in your legs and ankles (where you are on a 45 degree angle facing downward looking at the

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