Obi Vincent was picked on for being overweight when he was younger, making him want to get into training. Vincent used to be a fat teenager, but now he is a bodybuilder. He has become an icon in bodybuilding and has inspired many people.
We’ll talk about Obi Vincent’s workouts & diet in this article:
Current Stats
- Height: 188 cm or 6’2″
- Weight: 108 kg, or 240 pounds
- Age: 32 years
- Date of Birth: March 20, 1988
- Accolades: 2013 Miami Pro, 4th Place
Workout Principles
Obi-Wan has found that a mix of strength and high-volume training has been the best way to work out. He finds that low-volume exercises work well for some parts of his body. His training style is very high volume, and he works out until he feels he has done enough. He hurt the part of his body that he had been working on that day.
Obi Vincent Workout Routine
As was said above, Obi Vincent likes to train with high volume, and every time he goes to the gym, he works out the muscle group he is working on until it is drained.
Here is what Obi Vincent does to work out:
Monday: Back and Abs
On Monday, Obi Vincent does 10 exercises as part of a back and abs routine.
Here is how Obi Vincent works his back and abs:
1. Deadlifts (5 sets, 12, 10, 8, 5, 5 reps)
2. Pull-ups with a wide grip and weights (4 sets, 12 reps)
3. Rows with a dumbbell in one hand (4 sets, 15 reps)
4. Close-grip rows while sitting (4 sets, 15 reps)
5. Lat Pull Down (4 sets, 12 reps)
6. Close Grip Under Hand Pull Downs (4 sets, 12 reps) (4 sets, 12 reps)
7. Hanging Leg Raises (3 sets to failure)
8. Rollouts on the ab wheel (3 sets to failure)
9. Swiss Ball Pikes (3 sets to failure)
10. Crunches with a rope (3 sets to failure)
Tuesday: Delts and traps
On Tuesday, Vincent does 5 different exercises for his shoulders and traps. He does an average of 3 sets of each.
Here is what Obi Vincent does to work his shoulders and traps:
1. Military Press with a barbell (10 sets, 10 reps)
2. Shrugs (10 sets, 10 reps)
3. Dumbbell Press with a Close Grip (3 sets, 12 reps)
4. Dumbbell Lateral Raises (3 sets, 12 reps)
5. Crossing Cables (3 sets, 20 reps)
Wednesday: Quadriceps and hamstrings
On Wednesday, he does 9 different exercises for his quads and hamstrings.
Here is what Obi Vincent does to work his quads and hamstrings:
1. Leg Extensions (5 sets, 25 reps)
2. Squats (5 sets, 12 reps)
3. Dumbbell Split Squats (5 sets, 10 reps)
4. Leg Press (5 sets, 20 reps)
5. Walking Lunges (3 sets, 50 steps)
6. Stiff Leg Deadlifts (5 sets, 8 reps)
7. Standing Single Leg Curl (5 sets, 8 reps)
8. Reverse Barbell Lunges (5 sets, 12 reps)
9. Leg Curls While Lying (5 sets, 10 reps)
Thursday: Biceps and triceps
On Thursday, Vincent works on his biceps and triceps with an average of 4 sets and 12 reps per set.
Here is what Obi Vincent does to work his biceps and triceps:
1. EZ Bar Curls Under Hand Grip (4 sets, 12 reps)
2. EZ Bar Curls Grip (4 sets, 12 reps)
3. Tricep Dips (4 sets, 12 reps)
4. Incline Bicep Curls (4 sets, 12 reps)
5. Skull Crushers Lying Triceps (4 sets, 12 reps)
6. Bench Press with Closed Hands (3 sets, 12 reps)
7. Standing Dumbbell Hammer Curls (3 sets, 12 reps)
8. The cable rope twists (3 sets to failure)
9. Tricep push-down with a rope (3 sets to failure)
Friday: Chest
On Friday, Vincent works his chest in 7 different ways.
Here is what Obi Vincent does to his chest:
First, Cable Fly (4 sets, 20 reps)
2. Bench Press with Dumbbells at an Angle (5 sets, 12 reps)
3. Chest dips with weights (5 sets, 12 reps)
4. Upright dumbbell flies (5 sets, 12 reps)
5. Give up on chest presses (3 sets, 12 reps)
6. Push-ups (3 sets to failure)
7. Fly’s Cable (2 drop sets)
Saturday: Active Recovery
1. On Saturday, Obi Vincents starts returning to normal by doing yoga or mobility exercises.
Sunday: Hamstrings and quads
On Sunday, he does 4 sets of each of 9 different exercises for his quads and hamstrings.
Here is what Obi Vincent does to work his quads and hamstrings:
1. Leg Extensions (5 sets, 25 reps)
2. Squats (5 sets, 12 reps)
3. Dumbbell Split Squats (5 sets, 10 reps)
4. Leg Press (5 sets, 20 reps)
5. Walking Lunges (3 sets, 50 steps)
6. Stiff Leg Deadlifts (5 sets, 8 reps)
7. Standing Single Leg Curl (5 sets, 8 reps)
8. Reverse Barbell Lunges (5 sets, 12 reps)
9. Leg Curls While Lying (5 sets, 10 reps)
Obi Vincent Diet
Obi Vincent is a big fan of carb cycling. When he wants to build muscle, he goes through a “lean bulk-off” season, which gives his body a break from dieting.
Here is Obi Vincent’s diet:
Breakfast
- Eggs
- Ground beef
Snack
- Protein shake
- Berries
- Biscuits
Lunch
- Chicken
- Rice
- Vegetables
Dinner
- Fish
- Vegetables
Summary
Obi Vincent has taught us that the key to success is to learn from our mistakes. Vincent was bullied, but he got over it and used it to push himself forward.
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