Mike O’Hearn Workout Routine

Mike O’Hearn  is an American bodybuilder, actor and model. He has been featured on over 500 magazine covers, was Fitness Model of the Year seven times,and is a four-time Mr. Natural Universe title holder. O’Hearn grew up in Kirkland, Washington and comes from a family of 9 siblings; he is the youngest of five boys. He began competing in bodybuilding at 14 and won the Teenage Washington State competition.
He has appeared in the movies Barbarian,Keeper of Time, and had a minor supporting role in Death Becomes Her, as well as starred as Clark Kent/Superman in the popular Sandy Collora fan film World’s Finest,



About Mike O’Hearn 

  • Born — January 26, 1969 
  • Born Place — Kirkland, Washington, USA
  • Residence — California, USA
  • Occupation — “Natural” Bodybuilder, Actor, Model
  • Nationality — American
  • Sun Sign — Aquarius
  • Height — 6 ft 3 in (191 cm)
  • Weight — 240 lbs (108.8 kg)
  • Waist — 34 inch (86 cm)
  • Arms — 21 inch 

DIET


Mike eats a balanced diet, usually along the lines of 40 percent carbohydrate, 30 percent protein and 30 percent fat. He eats anywhere from 4,500 to 3,500 calories per day, depending on what workouts he is doing and how he wants to look. Mike follows 6 meal in a day.  His diet includes green vegetables, chicken and some healthy food.


SUPPLEMENTS 

  • BCAA blends (They help preserve lean muscle, support muscle growth and promote muscle recovery)
  • Glutamine (Glutamine helps to provide support against muscle breakdown)
  • Amino acids (Amino Acids help in reducing breakdown and stimulating protein synthesis)
  • Fish oils (Fish Oils promote a healthy nervous system and support vision, heart, brain and joint health)
  • Vitamin C (Vitamin C supports healthy immune system)
  • Multivitamins (They let your body focus on growth and repair.)
  • B-complex (B-complex supports healthy immune system function, promote energy, and support a fast metabolism)

ROUTINE 



Mike trains 5 days in a week. Mike’s workouts focus on different parts of the body for each day. Here is his workout routine —

Monday – Chest / Cardio / Abs 
Tuesday – Legs / Cardio / Abs 
Wednesday – Shoulders / Cardio / Abs 
Thursday – Arms / Cardio / Abs 
Friday – Back / Cardio / Abs 
Saturday – Rest 
Sunday – Rest 


EXERCISES 


Monday (Chest / Cardio / Abs) 
  1. Barbell Incline Bench Press Medium-Grip (1-2 warm-up sets, 6 sets of 5 reps)

  2. Dumbbell Bench Press (4-5 sets of 10 reps)

  3. Incline Dumbbell Flyes (3 sets of 8-10 reps)

PM
  1. Cardio (Treadmill, 30 minutes) 

  2. Crunches 


Tuesday (Legs / Cardio / Abs) 
  1. Barbell Squat (1-3 warm-up sets, 7 sets of 3 reps)

  2. Leg Press (5 sets of 10 reps)

  3. Leg Extensions (3 sets of 8 reps)

PM
  1. Cardio (Treadmill, 30 minutes) 

  2. Crunches 


Wednesday (Shoulders / Cardio / Abs) 
  1. Standing Military Press (3 sets, 8 reps)

  2. Upright Barbell Row (3 sets, 8 reps)

  3. Standing Dumbbell Upright Row (3 sets, 8 reps)

  4. Side Lateral Raise (4 sets, 12 reps)

  5. Seated Bent-Over Rear Delt Raise (4 sets, 12 reps)

PM
  1. Cardio (Treadmill, 30 minutes) 

  2. Crunches 


Thursday (Arms / Cardio / Abs) 
  1. Barbell Curl (3 sets of 8-12 reps)

  2. Seated Dumbbell Curl (3 sets of 8-12 reps)

  3. Preacher Curl (3 sets of 8-12 reps)

  4. Lying Triceps Press (4 sets of 8-12 reps)

  5. Triceps Pushdown (4 sets of 8-12 reps)

  6. Dumbbell Incline Triceps Extension (4 sets of 8-12 reps)

PM
  1. Cardio (Treadmill, 30 minutes) 

  2. Crunches 

Friday (Back / Cardio / Abs) 
  1. Barbell Deadlift (1-3 warm-up sets, 7 sets of 2 reps)

  2. One-Arm Dumbbell Row (5 sets, 10 reps)

  3. Wide-Grip Lat Pulldown (3 sets, 8 reps)

PM
  1. Cardio (Treadmill, 30 minutes) 

  2. Crunches 





Quote 
Don’t just accept where you are at in life. If you want to be better, do better. If you want to be more, do more. It’s all on you. Do it!
— Mike O’Hearn 

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