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Justin Alvares.

What Workout Plan Worked Best For You?

Monday: Legs

• Squats: 2 Warm-Up Sets Of 15 And 10 Reps Then 2 Working Sets Of 10 And 6 Reps
• Leg Press: 2 Sets Of 12-20 Reps
• Lunges: 1 Warm Up Set Of 10 Reps Then 2 Working Sets Of 6-10 Reps
• Stiff Legged Deadlift: 2 Working Sets Of 8-12 Reps
• Single Leg Hamstring Curl: 1 Warm-Up Set Of 10 Reps Then 1 Working Set Of 6-10 Reps
• Lying Hamstring Curl: 2 Sets Of 8-10 Reps

Tuesday: Chest

• Flat Bench Press: 4 Warm Up Sets Of 10, 8, 6, And 5 Reps Then 1 Working Set Of 5-8 Reps
• Incline Bench Press: 1 Warm Up Set Of 10 Reps Then 2 Working Sets Of 6-8 Reps
• Pec Deck Flyes: 2 Sets Of 10-12 Reps
• Dumbbell Pullovers: 2 Sets Of 10-12 Reps

Wednesday: Off

Thursday: Back

• Pull-Ups: 1 Warm Up Set Of 12 Reps Then 1 Working Set Of 8-10 Rest Pause For An Extra 3-6 Reps
• Deadlifts: 4 Warm Up Sets Of 12, 10, 6, And 4 Reps Then 1 Working Set For 1 Reps
• Barbell Row: 1 Warm Up Set Of 15 Reps Then 2 Working Sets Of 8-12 Reps
• T-Bar Row: 2 Warm Up Sets Of 10 And 8 Reps Then 2 Working Sets Of 6-10 Reps
• Reverse Grip Lat-Pulldowns: 1 Warm Up Set Of 12 Reps Then 2 Working Sets Of 8-10 Reps
• Seated Row: 1 Warm Up Set Of 12 Reps Then 1 Working Set Of 12 Reps

Friday: Shoulders

• Military Press: 2 Warm Up Sets Of 20 And 10 Reps Then 1 Working Set Of 6-10 Reps
• Side Lateral Raise: 1 Warm Up Set Of 15 Reps Then 1 Working Set Of 15-20 Reps
• Behind Neck Press On Smith Machine: 2 Warm Up Sets Of 15 And 10 Reps Then 1 Working Set Of 6-10 Reps
• Seated High Row: 1 Warm Up Set Of 15 Reps Then 2 Working Sets Of 10-12 Reps
• Rear Delt Flyes: 1 Warm Up Set Of 15 Reps Then 2 Working Sets Of 8-12 Reps

Saturday: Arms

• Barbell Curl: 2 Warm Up Sets Of 12 And 10 Reps Then 1 Working Set Of 8-10 Reps
• Weighted Dip: 2 Warm Up Sets Of 20 And 10 Reps Then 2 Working Sets Of 6-12 Reps
• Dumbbell Preacher Curl: 1 Warm Up Set Of 10 Reps Then 2 Working Sets Of 8-10 Reps
• Overhead Cable Extension: 2 Warm Up Sets Of 12 And 10 Reps Then 1 Working Set Of 8-10 Reps
• Hammer Curls: 1 Warm Up Set Of 12 Reps Then 2 Working Sets Of 6-10 Reps
• Triceps Cable Extension: 1 Warm Up Set Of 10 Reps Then 2 Working Sets Of 8-10 Reps

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Justin Alvares.

What Nutrition Plan Has Worked Best For You?

Meal 1: 7:30am

• 1 Cup Oats
• 1 Scoop Iso-Sensation 93

Pre-Workout: 9:00am

• 1 Scoop Superpump 250
• 1 Scoop Iso-Sensation 93

Post-Workout: 11:00am

• 1 Scoop Iso-Sensation 93
• 1 Teaspoon Creatine Monohydrate
• 75g Dextrose

Meal 2: 11:30am

• 175g Extra Lean Ground Beef
• 10oz Potato
• 1/4 Cup Of Corn

Meal 3: 2:00pm

• 9oz Chicken Breast
• 200g Basmati Rice
• Teaspoon Of Teriyaki Sauce

Meal 4: 4:30pm

• 8oz Tilapia
• 200g Basmati Rice

Meal 5: 7:00pm

• 500ml Egg White Omelet With Cheese
• Handful Of Almonds
• 3 Ounces Of Sweet Potato Or Piece Of Fruit

Meal 6: 10:00pm

• 1 Serving Muscle Milk
• 1/4 Cup Of Oats

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Justin Alvares.

What Supplements Have Given You The Greatest Gains?

The supplement that has probably given me the greatest gains is just plain protein, nothing special; I think that should be a staple in anyone's diet. Other than that pre -workouts like Superpump250 are nice to have especially if you train early in the morning or after work.

Why Do You Love Bodybuilding?

I love bodybuilding because it's what I look forward to each day and because of the energy it gives me to want to train and to want to be better than last week. I love the fact that you have full control over what you're doing, and the way you look is most likely to reflect your work. I think it was Arnold that said something like we walk around with our trophies or our accomplishments (our bodies).

What Are Your Future Bodybuilding Plans?

My short terms plans are to do another bodybuilding show this year and work my way through the tier system of the Ontario Physique Association. Eventually I would like to earn my pro card and take bodybuilding as far as I can. I would love to make it a career. And my ultimate goal is to compete in the Mr. Olympia.

Click To Enlarge.
Justin Alvares.

What One Tip Would You Give Other Bodybuilders?

There's no secret to bodybuilding, just make sure your diet training and sleep are in check. And believe in yourself have a positive mindset. Like Ronnie says "ain't nothin to it but to do it!" just do it!

Who Are Your Favorite Bodybuilders?

My favorite bodybuilders are: Jay Cutler, Ronnie Coleman, Tom Platz, Phil Heath, Flex Wheeler, Kevin Levrone, Jeff Willet, Dexter Jackson, Victor Martinez, Brandon Curry, Dorian Yates and Kai Greene, there are many more, but those are the names that come to mind.

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