I love seeing professional athletes and bodybuilders become a fitness entrepreneur, as they always have better insights into what the human body really is capable of.
Simeon Panda is one such bodybuilder who discovered at a very young age how to do weight training the right way and massively bulk up.
He’s done well in many bodybuilding competitions, and his sports brand is doing great.
So, I had to do some research and find out what the Simeon Panda workout routine looks like and how he has managed to support it with his diet and supplements.
Let’s start with his stats.
Simeon Panda’s Statistics
Age: 31 years old
Business: SP Aesthetics SportswearAchievements: 4th place in 2013 Musclemania Universe Championships; 3rd place in 2013 Musclemania World Championships
What I love about Simeon’s story is that despite his young age, he has gained a scientific level of knowledge about how to best approach bodybuilding.
As a teenager in English schools, he played a lot of sports and mainly focused on track and field, as well as rugby.
But neither of those sports allowed him to become bulky, so he switched all of his attention to gym workout routines that would pile on lean muscle mass.
And it all started with a set of free weights at home, and he would be excited to get to them as soon as possible after college.
By 2013 he was doing great in competitive bodybuilding events, but it was his ability to connect with people over social media that made this lifter stand out from the rest.
He has since switched his attention to becoming a fitness influencer through social media and his sports gear company, which caters specifically to bodybuilders.
With over 13 million followers on social media, he has gained international recognition, and he is incredibly generous with the workout routines and diet plans he shares.
Let’s start with the Simeon Panda workout.
He’s obviously come a long way since his first exercises in his living room in London. From an early stage, he started learning about human anatomy, targeting different muscle groups, and the all-important muscle recovery times as well.
He quickly learned as well that form was way more important than just piling on the weights.
Through his research and trial and error, he has managed to come up with a bodybuilding workout program that challenges even professional athletes.
It’s all based on a workout split where each workout focuses on a very precise muscle group.
His personal bodybuilding program involves lifting heavy while doing compound exercise moves with limited reps. Simeon also takes his recovery time very seriously by allowing for two rest days at the weekend.
Let’s take a closer look at the Simeon Panda workout split.
he first thing I want to show you is what the Simeon Panda workout routine looks like on a daily basis.
Monday: Chest day is the best dayTuesday: It’s all about legsWednesday: Bulk up your backThursday: Focus on your shouldersFriday: Finish with the glory muscles in your armsSaturday & Sunday: Rest
That’s a clear separation of your body into very specific muscle groups with highly effective exercises that we’ll get to shortly.
The theory with this approach is that you give your body the right combination of strain and active recovery.
And if you look at Simeon’s appearance, you understand that there has to be something about this approach that every bodybuilder can benefit from.
There might only be four exercise moves here, but if you pick the right weight and stick to a slow movement, then you should feel a serious burn for the last two reps.
And wait until you feel the stiffness at the end of these 16 sets.
Dumbbell chest press (4 sets of 8-10 reps)Incline chest press (4 sets of 8-10 reps)Chest flyes (4 sets of 8-10 reps)Cable chest flyes (4 sets of 8-10 reps)
I’ve worked with more than one amateur bodybuilder who spent way too little time on building up leg muscles.
The result is what I call the lollipop effect, where everything looks out of proportion.
Here’s what Simeon’s fitness model includes for leg days.
Barbell squats (4 sets of 8-10 reps)Leg press machine (4 sets of 8-10 reps)Dumbbell lunges (5 rounds to failure)Calf raises (4 sets of 8-10 reps)Lying leg curl (4 sets of 8-10 reps)
Most people have a workout plan that combines back and shoulder exercise routines, but as a serious bodybuilder, you can gain more bulk by splitting them into two programs.
Here’s what to include in the back workouts.
Seated rows (4 sets of 8-10 reps)Lat Pulldown (4 sets of 8-10 reps)Bent over row (4 sets of 8-10 reps)Weighted wide grip pull-ups (4 sets of 8-10 reps)
This is an area where you can have a lot of fun with your exercise plan. There are tons of shoulder exercise moves to spice up your routine, but here are my six favorite ones.
Dumbbell overhead press (4 sets of 8-10 reps)Shoulder press machine (4 sets of 8-10 reps)Dumbbell front raise (4 sets of 8-10 reps)
Dumbbell lateral raise (4 sets of 8-10 reps)Barbell shrugs (4 sets of 8-10 reps)Rear delt machine (4 sets of 8-10 reps)
This is where the training program moves to the glory muscles that you can show off under those short sleeves.
It’s also the last day of the free weight fitness journey before you get a well-deserved rest.
Triceps pushdowns (4 sets of 8-10 reps)Biceps curls (4 sets of 8-10 reps)Military pushups (4 sets of 25)Weighted close-grip pull-ups (4 sets of 20)Hammer curls (4 sets of 8-10 reps)Triceps extensions (4 sets of 8-10 reps)
Saturday & Sunday: Rest
These are active rest days and not an excuse to sit on the couch moaning about your sore body.
What that means is going for a few long walks or easy hikes and getting some stretching in as well. You’ll increase blood flow to your muscles, which can go a long way towards speeding up your recovery process.
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