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Obi Obadike Workout Routine & Diet Plan 2021

Obi Obadike

Obi Obadike is one of the well-known figures in the fitness and bodybuilding industry. His birthday is January 13, 1976, and he was born and raised in Southern California, America. He is also famous as the most ripped fitness model in the world.

At the age of 16, he started walking towards fitness and bodybuilding. After two years, he started to build a very aesthetic body. That’s the point where he began his career. Here are the workout routine and diet plan Obadike followed to enhance his fitness, agility, timing, and power.

Obi Obadike’s Body Measurement (Body Stats)

Talking about Obi Obadike’s height and body weight. He stands at 6 ft 2 inches and weighs around 88.5 – 93.0 kg or 205 – 215 lbs.

Age45 years
Height6 ft 2 inches or 188 cm
Weight88.5 – 93.0 kg or 205 – 215 lbs
Chest SizeNot Available
Waist SizeNot Available
Biceps SizeNot Available
NationalityAmerican
ProfessionFitness Model, Writer

Obi Obadike Workout Routine

Obi Obadike scheduled his workout that he works out 5 times a week. He split his workout according to his body parts mean first-day chest, biceps, and abs exercise. He performs his workouts with an average of 4 to 5 sets and 10 to 12 reps to build muscle mass.

Here is Obi Obadike’s workout routine:-

Split Workout

  • Monday: Chest, Biceps, and Abs
  • Tuesday: Shoulders and Back
  • Wednesday: Legs, Triceps and Abs
  • Thursday: Chest and Biceps
  • Friday: Back and Shoulders
  • Saturday: Rest
  • Sunday: Rest

Monday: Chest, Biceps, and Abs Workout

On Monday, he performs a chest, biceps, and abs routine by doing a total of 7 different workouts.

Here is Obi Obadike’s chest, biceps, and abs routine:-

  1. Barbell Bench Press (4 to 5 sets, 10 to 12 reps)
  2. Dumbbell Bench Press (4 to 5 sets, 10 to 12 reps)
  3. Incline Hammer Strength Bench Press (4 to 5 sets, 10 to 12 reps)
  4. Pec Dec (4 to 5 sets, 10 to 12 reps)
  5. Sit Up (4 to 5 sets, 10 to 12 reps)
  6. Lying Bench Leg Raises (4 to 5 sets, 10 to 12 reps)
  7. Medicine Ball Crunches (4 to 5 sets, 10 to 12 reps)

Tuesday: Shoulder and Back Workout

On Tuesday, he performs a shoulder and back routine by doing a total of 5 different workouts.

Here is Obi Obadike’s shoulder and back routine:-

  1. Standing Dumbbell Press (4 to 5 sets, 10 to 12 reps)
  2. Barbell Shrug (4 to 5 sets, 10 to 12 reps)
  3. Dumbbell Upright Row (4 to 5 sets, 10 to 12 reps)
  4. Back Hammer Exercise (4 to 5 sets, 10 to 12 reps)
  5. Shoulder Machine Press (4 to 5 sets, 10 to 12 reps)

Wednesday: Legs, Triceps, and Abs Workout

On Wednesday, he performs a legs, triceps, and abs routine by doing a total of 7 different workouts.

Here is Obi Obadike’s legs, triceps, and abs routine:-

  1. Squat/Cable Tricep Extension (4 to 5 sets, 10 to 12 reps)
  2. Hack Squat/Tricep Dips (4 to 5 sets, 10 to 12 reps)
  3. Leg Extension/Dumbbell Tricep Kickback (4 to 5 sets, 10 to 12 reps)
  4. Donkey Calf Raise (4 to 5 sets, 10 to 12 reps)
  5. 45 Degree Calf Raise (4 to 5 sets, 10 to 12 reps)
  6. Leg Curl (4 to 5 sets, 10 to 12 reps)
  7. Standing Leg Curl (4 to 5 sets, 10 to 12 reps)

Thursday: Chest and Biceps Workout

On Thursday, he performs a chest and biceps routine by doing a total of 3 different workouts.

Here is Obi Obadike’s chest and biceps routine:-

  1. EZ Bar Preacher Curl (4 to 5 sets, 10 to 12 reps)
  2. Standing Dumbbell Curl (4 to 5 sets, 10 to 12 reps)
  3. Standing Barbell Curl (4 to 5 sets, 10 to 12 reps)

Friday: Back and Shoulders Workout

On Friday, he performs a back and shoulders routine by doing a total of 4 different workouts.

Here is Obi Obadike’s back and shoulders routine:-

  1. Wide Grip Pull Up (4 to 5 sets, 10 to 12 reps)
  2. Bent-Over Row (4 to 5 sets, 10 to 12 reps)
  3. Dumbbell Lateral Raise (4 to 5 sets, 10 to 12 reps)
  4. Lat Pull Down (4 to 5 sets, 10 to 12 reps)

Saturday and Sunday: Rest

On Saturday and Sunday, Obi Obadike rests and recovers.

Obi Obadike’s Diet Plan

Obi Obadike follows a clean and well-balanced diet plan. He usually eats 6 meals a day, and his diet consists of Oatmeal, Whey protein, Turkey, Vegetables, Brown Rice, etc.

Here is Obi Obadike’s diet plan:-

  • 1st Meal: Oatmeals with Whey Protein
  • 2nd Meal:¬†Chicken with Vegetables and Brown Rice
  • 3rd Meal: Turkey, Vegetables and Brown Rice
  • 4th Meal: Chicken and Vegetables
  • 5th Meal: Turkey and Vegetables
  • 6th Meal: Chicken and Vegetables

Supplements

  • Whey Protein
  • Pre-Workout

FAQ Regarding Obi Obadike

How many times a week does Obi Obadike work out?

Obi Obadike usually works out 5 days a week. His workout includes Chest, Back, Biceps, Triceps, Legs, Abs, and Shoulders.

What does Obi Obadike eat in a day?

Obi Obadike usually eats 6 meals a day. His diet consists of Oatmeal, Whey protein, Turkey, Vegetables, Brown Rice, etc.

How many calories does Obi Obadike eat a day?

Obi Obadike usually eats 3300 calories a day.

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