Workout Routines
Blessing Awodibu Workout Routine
What does Blessing Awodibu’s workout routine look like?
Blessing Awodibu is an Irish professional bodybuilder who is best known for his incredible and aesthetic physique. He is a highly successful bodybuilder.
Awodibu was underweight growing up and at the time he always hoped that he could gain weight and spend more time at the gym.
Within this article, we’ll discuss Blessing Awodibu’s workout routine, diet, and supplements:
Current Stats
- Height: 106.6 – 111.1 kg – 235 – 245 pounds
- Weight: 177.5 cm – 5’10”
- Age: 29 years old
- Birthday: 20th of September, 1991
- Accolades: 2x Arnold Champion
Workout Principles
Blessing Awodibu has achieved huge success as a professional bodybuilder. Awodibu has won an IFBB Pro, 2 Arnold Classic, and four IFBB Overall Titles. He is known for his amazing genetics featuring a small waist with big shoulders.
Blessing Awodibu Workout Routine
Blessing Awodibu’s workout routine features two workouts per day. During each workout session, he focuses on one muscle group and he starts each workout with a warm-up. He only avoids workout on Sundays.
Here is Blessing Awodibu’s workout routine:
Monday: Shoulders, Traps, and Legs
On Monday, Blessing hits shoulders, traps, and legs routine by doing a total of 18 exercises.
Here is Blessing Awodibu’s shoulders, traps, and legs routine:
Shoulders and traps:
1. Upright Rows (3 sets, 12-15 reps)
2. Shrugs (4 sets, 12-15 reps)
3. Standing Behind The Back Shrugs (4 sets, 12-15 reps)
4. Seated Behind The Back (4 sets, 12-15 reps)
5. Seated Dumbbell Shoulder Press (4 sets, 12-15 reps)
6. Dumbbell Front Raises (3 sets to failure)
7. Seated Shoulder Press (5 sets,12 -15 reps)
8. Barbell Front Raises (4 sets to failure)
9. Bent-Over Lateral Raises (5 sets, 15-20 reps)
10. Seated Bent-Over Lateral Raises (5 sets, 15-20 reps)
11. Incline Bench Lateral Raises (3 sets, 15-20 reps)
12. Incline Bench Barbell Front Raises (4 sets to failure)
Legs:
13. Calf Workout (15 minutes)
14. Lunges (3 sets, 20 reps)
15. Squats (6 sets, 12-15 reps)
16. Lying Leg Press (4 sets, 15-20 reps)
17. Leg Extensions (6 sets, 15-20 reps
18. Leg Curls (8 sets, 15-20 reps)
Tuesday: Back and Chest
On Tuesday, Awodibu hits a back and chest routine by doing 13 different exercises with an average of 6 sets and 15 reps.
Here is Blessing Awodibu’s back and chest routine:
Back:
1. Pull-Ups (6 sets, 15-20 reps)
2. Lat Pull-Downs (5 sets, 15-20 reps)
3. Lat Pull-Overs (3 sets, 15-20 reps)
4. Barbell Bent-Over Rows (3 sets, 12-15 reps)
5. Seated Cable Rows (3 sets, 12-15 reps)
6. Dumbbell Bent-Over Rows (4 sets to failure)
Chest:
7. Incline Dumbbell Press (6 sets, 8-10 reps)
8. Incline Bench Press (4 sets, 15-20 reps)
9. Bench Dumbbell Flyes (3 sets, 12-15 reps)
10. Incline Dumbbell Flyes (4 sets, 12-15 reps)
11. Dumbbell Bench Press (3 sets, 12-15 reps)
12. Pec Decks (3 sets, 12-15 reps)
13. Bench Press (6 sets, 12-15 reps)
Wednesday: Arms, Lower Back, Glutes and Hamstrings
On Wednesday, he hits an arm, lower back, glutes, and hamstring routine by doing 15 exercises.
Here is Blessing Awodibu’s arms, lower back, glutes, and hamstrings routine:
Arms:
1. Barbell Curls (9 sets, 12-15 reps)
2. Seated Barbell Curls (3 sets to failure)
3. Seated Dumbbell Curl (4 sets to failure)
4. Standing Hammer Curls (4 sets, 15-20 reps)
5. Seated Hammer Curls (4 sets to failure)
6. Cable Triceps Extensions (4 sets, 15-20 reps)
7. Barbell Triceps Press (3 sets, 12-15 reps)
8. Decline Skull Crushers (3 sets, 12-15 reps)
9. Cable Triceps Extensions (3 sets, 12-15 reps)
10. Skull Crushers (3 sets, 12-15 reps)
11. Dips (4 sets to failure)
Lower back, glutes, and hamstrings:
12. Lunges (3 sets, 20 reps)
13. Leg Curls (8 sets, 15-20 reps)
14. Back Extensions (3 sets, 15-20 reps)
15. Deadlifts (5 sets, 15-20 reps)
Thursday: Shoulders and Traps
On Thursday, he hits a shoulders and traps routine by doing a total of 18 exercises.
Here is Blessing Awodibu’s shoulders and traps routine:
1. Upright Rows (3 sets, 12-15 reps)
2. Shrugs (4 sets, 12-15 reps)
3. Standing Behind The Back Shrugs (4 sets, 12-15 reps)
4. Seated Behind The Back (4 sets, 12-15 reps)
5. Seated Dumbbell Shoulder Press (4 sets, 12-15 reps)
6. Dumbbell Front Raises (3 sets to failure)
7. Seated Shoulder Press (5 sets, 12-15 reps)
8. Barbell Front Raises (4 sets to failure)
9. Bent-Over Lateral Raises (5 sets, 15-20 reps)
10. Seated Bent-Over Lateral Raises (5 sets, 15-20 reps)
11. Incline Bench Lateral Raises (3 sets, 15-20 reps)
12. Incline Bench Barbell Front Raises (4 sets to failure)
13. Pull-Ups (6 sets, 15-20 reps)
14. Lat Pull-Downs (5 sets, 15-20 reps)
15. Lat Pull-Overs (3 sets, 15-20 reps)
16. Barbell Bent-Over Rows (3 sets, 12-15 reps)
17. Seated Cable Rows (3 sets, 12-15 reps)
18. Dumbbell Bent-Over Rows (4 sets to failure)
Friday: Chest and Legs
On Friday, he hits a chest and legs routine by doing a total of 13 exercises.
Here is Blessing Awodibu’s chest and legs routine:
1. Incline Dumbbell Press (6 sets, 8-10 reps)
2. Incline Bench Press (4 sets, 15-20 reps)
3. Bench Dumbbell Flyes (3 sets, 12-15 reps)
4. Incline Dumbbell Flyes (4 sets, 12-15 reps)
5. Dumbbell Bench Press (3 sets, 12-15 reps)
6. Pec Decks (3 sets, 12-15 reps)
7. Bench Press (6 sets, 12-15 reps)
8. Calf Workout (15 minutes)
9. Lunges (3 sets, 20 reps)
10. Squats (6 sets, 12-15 reps)
11. Lying Leg Press (4 sets, 15-20 reps)
12. Leg Extensions (6 sets, 15-20 reps)
13. Leg Curls (8 sets, 15-20 reps)
Saturday: Arms
On Saturday, Awodibi hits an arms routine by doing a total of 11 exercises.
Here is Blessing Awodibu’s arms routine:
1. Barbell Curls (9 sets, 12-15 reps)
2. Seated Barbell Curls (3 sets to failure)
3. Seated Dumbbell Curl (4 sets, failure)
4. Standing Hammer Curls (4 sets, 15-20 reps)
5. Seated Hammer Curls (4 sets to failure)
6. Cable Triceps Extensions (4 sets, 15-20 reps)
7. Barbell Triceps Press (3 sets, 12-15 reps)
8. Decline Skull Crushers (3 sets, 12-15 reps)
9. Cable Triceps Extensions (3 sets, 12-15 reps)
10. Skull Crushers (3 sets, 12-15 reps)
11. Dips (4 sets to failure)
Sunday: Rest
On Sunday, Blessing Awodibu rests and maybe has one of his cheat meals.
Blessing Awodibu Diet
Blessing Awodibu eats a lot of complex carbs and lean protein such as duck eggs, tuna, lean beef, and oats. He always makes sure that he drinks plenty of water each day. When he has his cheat meals he normally eats something from Chinese cuisine.
Here is Blessing Awodibu’s diet:
1. Breakfast
- Protein shake
- Milk
- Eggs
- Oatmeal
2. Snack
- Whey protein shake
3. Lunch
- Ground beef
- Pasta
4. After Workout Snack
- Chicken
5. Snack
- Noodles
6. Dinner
- Pasta
- Chicken
7. Night Snack
- Cereal
- Milk
Supplements
Blessing Awodibu uses the following supplements to help fuel his gains:
Summary
Blessing Awodibu is a perfect example that you can start from somewhere. If your passion is to become a professional bodybuilder there is a long road and good things take time. Just be patient and you could also become a successful bodybuilder.
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