Johnson Fitness Malaysia to sponsor Mr. Kuala Lumpur 2012

The possibility of Johnson Fitness (Malaysia) to be sponsor for Mr. Kuala Lumpur 2012 is highly likeable as their proposal for the same has been received by yours truly to be read and signed by Mr. G. Subramaniam, Kuala Lumpur Bodybuilding Federation President in due time. 

Their objectives in sponsoring of the Mr. Kuala Lumpur bodybuilding championships are
1. Assisting in the promotion of the sport of bodybuilding within Wilayah Persekutuan Kuala Lumpur;
2. Creating an awareness for the younger or aspiring teenage bodybuilders; and
3. Brand awareness for Johnson Fitness.

With this sponsorship and partnership, we would highly see a new and vibrant Mr. Kuala Lumpur in the coming years starting with next year 2012.

Thank you Johnson Fitness (Malaysia) for coming forward with your sponsorship.

Bodybuilder Program

Bodybuilder Program by team MuscleTech

NUTRITION:
Meal 1: 10 egg whites, 1 cup oats, 1 tbsp peanut butter.
Meal 2 (Pre-Workout): 10 egg whites, 1 whole egg, 15 oz. potato.  
Meal 3: 5oz chicken or fish, vegetables.
Meal 4: 5oz chicken or fish, vegetables.
Meal 5: 6 egg whites, 2 whole eggs.

SUPPLEMENTS:
naNO Vapor® Hardcore Pro Series®, LEUKIC® Pro Series, Nitro-Tech® Hardcore Pro Series®, Cell-Tech Hardcore Pro Series®

TRAINING PLAN: 
Cardio: 40 minutes/day, Monday - Friday, first thing in the morning.

Monday - Chest/Tri’s Bodybuilder Program
Incline Barbell  4 sets x 4-6 reps
Weighted Dips 3 sets x 6-8 reps
DB Fly’s 3 sets x 8-10 reps
DB Pullovers 3 sets x 10-12 reps
Skull Crushers 3 sets x 12-15 reps
Pushdowns 3 sets x 15-20 reps

Tuesday - Hamstrings/ Calves Bodybuilder Program
Lying Leg Curls 3 sets x10-12 reps
Deadlifts 3 sets x 6-8 reps
Walking Lunges 3 sets x 10-12 reps
Seated Calf Raises 5 sets x 15-20 reps

Wednesday - Back Bodybuilder Program
Machine Pullovers 3 sets x 10-12 reps
Barbell Rows 3 sets x 8-10 reps
Weighted Pull ups 3 sets x Max
Weighted Hyperextensions 3 sets x 15-20 reps

Thursday - HIT Cardio/Abs Bodybuilder Program

Friday - Shoulders/Bi’s Bodybuilder Program
Barbell Military Press 3 sets x 6-8 reps
Lateral Raises 3 sets x 12-15 reps
Upright Rows 3 sets x 10 reps
Shrugs 3 sets x 8-10 reps
Reverse Flys 3 sets x 10-12 reps
Barbell Curls 3 sets x 6-8 reps
Hammers Curls  3 sets x 10-12 reps

Saturday - Quads Bodybuilder Program
Leg Extensions 3 sets x failure
Squats 5 sets x 4-15 reps
Hack Squats 3 sets x 10-12 reps
Leg Press 3 sets x 20-30 reps

Sunday - OFF