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Obi, What is a typical weekly training routine for you?

Well I do believe you should train symmetrically, hitting your lower body and upper body with the same intensity. But here is how a week would break down.

• Monday: I typically train my Chest and Biceps with the following exercises: Flat Bench Press, Flat Dumbbell Chest press, Incline Hammer Strength Chest exercise and Cable Crossovers. For Biceps: Standing Dumbbell Bicep curls, Seated Preacher Curls and Cable Biceps Curl.
• Tuesday: Shoulders and Back. Shoulder exercises: Shoulder Dumbbell Press, Upright Barbell Rows, Shoulder Shrugs. Back: Pull-ups, Bent-over rows, Lat-Pull downs and Seated Machine Row.
• Wednesday: Leg and Triceps. For legs: Hack Squats, Leg Press, Leg Extensions, Seated Leg Curls and Lying Down Hamstring curls, Standing Calf Raises and Seated Calf Raise. Triceps: Working Dips, Triceps Cable Extension With Rope and French Press.
• Thursday: Chest: Incline Dumbbell Chest press, Decline Hammer Strength Chest Exercise, Butterfly Chest Machine. Biceps: Seated Hammer Dumbbell curls and Standing Barbell Curls.
• Friday: Regular squats, Seated hamstring Curls, Lying Machine Leg Curls, Leg Extensions and Standing Calf Raises on a leg press machine.

All my weight-training exercises are for 4 sets and my repetitions are typically 10 to 12 reps. All of my calf-raise exercises I do until failure because it is such a small muscle and needs to be shocked. The only way is to do as many repetitions as you can. I superset all of my weight training exercises, which really helps me burn calories while training anerobically.

I typically do my cardio about 3 times a week at very high intensity, which I believe is more effective for burning calories. I typically run about 3 miles on the road or track at an 8-minute mile pace. I rest on the weekends, which allows my body to recuperate from a hard week of weight-training. I also perform ab training every other day, two to three exercises per day.

Obi, When dieting for a competition or a photo-shoot can I have one to two cheat meals within a week? Will cheat meals really hurt my dieting?

Cheat meals are very important and I advise everybody when dieting to incorporate at least one cheat meal a week. Your body needs that cheat meal because you are depriving your body of necessary fats and carbs throughout the week while dieting. That cheat meal allows you to get those fats and carbs back in your system and it will actually speed up your metabolism.

Remember: when consuming cheat meals, please do it within moderation. Don’t eat to fill your stomach. The cheat meal is more for your taste buds to savor those unhealthy and sweet foods your body is craving after eating super healthy during the week. Your body needs cheat meals and I wouldn’t advise dieting without at least one cheat meal per week. Typically when I train my clients, I always incorporate at least one cheat meal a week so they get through the dieting to attain their fitness goals.