International Fitness Model Dean Mason Talks With Simplyshredded.com

Quick Stats:

Age: 30
Height: 6′ 1″ (1.87 m)
Weight: 216 lbs. (98 kg)

How did you get started with bodybuilding?

I have always been fascinated with bodybuilding and the industry as a whole. I would sit for hours reading through bodybuilding magazines, learning about nutrition, supplementation and training. I started training when I was 16 and as time went on the results started showing so I decided to attempt my first Fitness Show.

I am better known as a Fitness/Physique model, and to date have not yet attempted a bodybuilding show, but am aiming to one day.

Where does your motivation come from?

I am truly passionate about the bodybuilding/fitness industry which is the main driving force behind me, without that passion I wouldn’t be able to give my all to the sport. I am constantly challenging myself by striving to be the best I can be and reaching my dream goals. Another great motivator for me is learning from other successful athletes and legends of the sport.

You can never know too much in this game, it is always evolving and around every corner there is something new to learn.

What workout routine has worked best for you?

I have always been a firm believer in volume training. I like to combine a large muscle group with a smaller one i.e. Back and Biceps. Variation in my routine is vital, and I constantly change around the exercises in order to hit the muscle from a different angle each time. In preparation for contests I like to mix up my training with a combination of techniques i.e. drop sets, giant sets, tri sets and rest pause training. I always go as heavy as possible and pay special attention to correct form and a full range of motion through a movement.

Full Routine:

Monday – Chest/Abs

Flat Bench Press – 1 Warm Up and 4x Working Sets of 15, 12, 10, 8 Reps
Incline Dumbbell Press – 4 Sets of 12, 10, 8, 6 Reps
Flat Bench Dumbbell Fly’s – 3 Sets of 12,10,8 Reps
Cable Cross Overs – 4 Sets of 15, 12,10,8 Reps
Pec Deck Machine – 3 Sets of 12,10,8 Reps
Cable Crunches – 4 Sets of 25 Reps
Hanging Leg Raises – 4 Sets Of 15 Reps
Machine Crunches – 4 Sets of 25 Reps

Tuesday – Back/Biceps

Wide Grip Pull Ups – 5 Sets of 12 Reps
Bent Over T- Bar Rows – 4 Sets of 12, 10, 8, 6 Reps
Narrow Grip Pull Downs – 3 Sets of 12,10,8 Reps
One Arm Dumbbell Rows – 3 Sets of 12,10,8 Reps
Hyper Extensions – 3 Sets Of 15, 12, 10 Reps
Standing Ez Barbell Curls – 4 Sets of 12, 10, 8, 6 Reps
Seated Alternate Dumbbell Curls – 3 Sets of 12,10,8 Reps
Preacher Bench Dumbbell Curls – 3 Sets of 12,10,8 Reps
Standing Dumbbell Hammer Curls – 4 Sets of 15, 12,10,8 Reps

Wednesday – Hamstrings/Calves/Abs

Lying Leg Curls – 4 Sets of 12, 10, 8, 6 Reps
Stiff Legged Dead Lifts – 4 Sets of 12, 10, 8, 6 Reps
Walking Dumbbell Lunges – 3 Sets 12,10,8 Reps
Standing Alternate Leg Curls – 3 Sets of 12,10,8 Reps
Machine Calve Raises – 1x Warm Up and 4x Working Sets of 15, 12, 10, 8 Reps
Seated Calve Raises – 4 Sets of 12, 10, 8, 6 Reps
Donkey Calve Raises – 4 Sets of 12, 10, 8, 6 Reps
Cable Crunches – 4 Sets of 25 Reps
Hanging Leg Raises – 4 Sets of 15 Reps
Machine Crunches – 4 Sets of 25 Reps

Thursday – Shoulders/Triceps

Smith Machine Front Military Press – 1x Warm Up and 4x Working Sets of 12, 10, 8, 6 Reps
Alternate Dumbbell Side Lateral Raises – 4 Sets of 12, 10, 8, 6 Reps
Bent Over Rear Delt Lateral Raises – 4 Sets of 12, 10, 8, 6
Dumbbell Front Raises – 4 Sets of 12, 10, 8, 6 Reps
Standing Machine Tricep Push Downs – 4 Sets of 12, 10, 8, 6 Reps
Skull Crusher Tricep Extensions – 4 Sets of 12, 10, 8, 6 Reps
One Arm Tricep Kickbacks – 3 Sets of 12, 10, 8 Reps
Rope Tricep Extensions – 3 Sets of 12, 10, 8 Reps

Friday – Rest Day

Day Off

Saturday – Quads/Calves/Cardio/Abs

Seated Leg Extensions – 4 Sets of 15, 12, 10, 8 Reps
Squats – 5 Sets of 15, 12, 10, 8, 6 Reps
Leg Press – 3 Sets of 12, 10, 8 Reps
Hack Squats – 3 Sets of 12, 10, 8 Reps
Machine Calve Raises – 1x Warm Up and 4x Working Sets of 15, 12, 10, 8 Reps
Seated Calve Raises – 4 Sets of 12, 10, 8, 6 Reps
Donkey Calve Raises – 4 Sets of 12, 10, 8, 6 Reps
40 Minute Incline Walk on Treadmill
Cable Crunches – 4 Sets of 25 Reps
Hanging Leg Raises – 4 Sets of 15 Reps
Machine Crunches – 4 Sets of 25 Reps

If you had to pick only 3 exercises, what would they be and why?

Squats: It is the ultimate leg building exercise, and is great for overall leg development i.e. Quads, Hams and Glutes.
Flat Bench Press: Great for overall Pec development and strength gain.
Dumbbell Side Lateral Raises: It is a great exercise for building nice and round delts.

What is your diet like?

I’ve always placed huge emphasis on proper nutrition mainly because I feel it comprises of 80% of how you look. I try to eat clean all year round, and do have a cheat meal once a week.

Meal 1: 10 Egg Whites, 100g of Raw Oats and 1 tbsp. Flax Oil
Meal 2: 60g of Whey Protein with 60g of Waxy Maize
Meal 3: 200g Chicken Fillets, 150g Sweet Potato, Green Beans and 1 tbsp. Flax Oil
Meal 4: 60g Whey Protein with 60g of Waxy Maize
Meal 5: 200g Lean Steak, 150g Sweet Potato and Broccoli
Meal 6: 60g Micellar Casein Protein with 1 tbsp. of Natural Peanut Butter

When trying to cut down do you prefer to use HIIT or just normal cardio?

I don’t place too much emphasis on cardio in the off season because I generally stay lean due to my clean eating habits, fast metabolism and training intensity.