Quick Stats:
Age: 28
Height: 5’6” – 167 cm
Weight: 120 lbs – 54 kg
Location: Dominican Republic
How did you get started with bodybuilding?
I started training in 2011 due to a physical condition called scoliosis and the doctors said that I had to start exercising in order to strengthen my back or I would suffer pain for the rest of my life. I was training with no discipline or drive but then in January of 2013 I decided to change that and I set new goals. I saw pictures of great athletes and started admiring those bodies and decided that I wanted to look like them. So I hired a coach with experience in bodybuilding and he helped prepare me to get in the best shape of my life. At that same time the most important bodybuilding event in my country was coming up and my coach was preparing himself and other athletes to compete for it. I told him that I too wanted to compete as I knew it would put pressure on me to take my physique to the next level.
I ended up coming second in that event and after that I fell in love with the sport. I then competed in two more events and now I am working on making improvements in order to bring a better physique for the 2014 shows.
Where does your motivation come from?
I am motivated by the elite athletes in the industry. The other thing that motivates me is the support I get from my family and friends but most of all my fans.
Looking at how far I have come also motivates me to push harder every day. As they say… “Once you see results, it becomes an addiction.”
What workout routine has worked best for you?
Full Routine:
Monday: Quads/calves
- Leg Extensions 5 x 15, 15, 12, 12
- Hack Squats 5 x 15, 15, 12, 12
- Leg Press 5 x 15, 12, 10, 8, 8
- Narrow Dumbbell Squat 5 X 15
- Front Squats 5 x 15, 12, 10, 8, 8
- Smith Machine Stationary Lunges 4 x 10 (Each leg)
- Seated Calves Machine 4 x 30
- Standing Calves Machine 4 x 15
Tuesday: Shoulders/Triceps
- Smith Machine Seated Shoulder Press 5 x 15, 12, 10, 8, 6
- Arnold Press 5 x 15, 12, 10, 8, 6
- Dumbbell Seated Side Lateral Raise 5 x 15, 12, 10, 8, 6
- High Rope Pulls 5 x 15, 12, 10, 8, 6
- Overhead Dumbbell Press 5 x 15, 12, 10, 8, 6
- Close Grip Bench Press 5 x 15, 12, 10, 8, 6
- Rope Push Downs 5 x 15, 12, 10, 8, 6
Wednesday: Back/Biceps
- Wide Grip Pull-ups 5 x 15
- Wide Grip Pull Downs 5 x 15, 12, 10, 8, 6
- One End Barbell Row 5 x 15, 12, 10, 8, 6
- Wide Grip Standing Pull Downs 5 x 15, 12, 10, 8, 6
- One Arm Dumbbell Rows 4 x 15, 12, 10, 8
- Weighted Hyperextensions 4 x 15
- EZ Curl Preacher Curl 5 x 15, 12, 10, 8, 6
- Standing Barbell Curls 5 x 15, 12, 10, 8, 6
- Barbell Curls 21’s x 4
Thursday: Hams/Plyometrics/Calves
- Leg Curls 6 x 20, 20, 15, 15, 12, 12
- Dumbbell Stiff Leg Deadlift 6 x 20, 20, 15, 15, 12, 12
- Pop Squats x 15
- Alien Squats x 15
- One Leg Lunge Jumps with Back Leg Straight x 15
- Wide High Jumps x 15
- 5 rounds holding a 20 – 30lb Dumbbell
- Seated Calf Raises 4 x 15
- Standing Calf Raises 4 x 30
Friday: Glutes/Chest
- Cable Butt Kick Backs 5 x 15 each leg
- 1 minute Deep Squat Holds x 5
- Incline Smith Machine Press 4 x 15, 12, 10, 8
- Push Ups 4 x 15
- Decline Dumbbell Press 4 x 15, 12, 10, 8
- Wide Grip Dips on Assisted Chin Up Machine 4 x 15, 12, 10, 8
- Pullovers 4 x 15, 12, 10, 8
Saturday: Off
- Rest day
Sunday: Off
- Rest day
I do a 30 minute HIIT cardio session either before or after each training session. I also do Pilates twice a week, which includes an ab workout too.
If you had to pick only 3 exercises, what would they be and why?
- Squats: Ever since doing squats I have noticed amazing results in my quad development.
- Lunges: Great exercise for developing strong and round glutes.
- Push-ups: Push-ups give you strength and work your entire upper body.
What is your diet like?
Daily Diet:
- Meal 1: Egg Whites, Omelette with Vegetables & Oats
- Meal 2: Chicken Breasts, Salad & Brown Rice or Quinoa
- Meal 3: Turkey Breast with Kale & Spinach
- Meal 4: Chicken Breast, Sweet Potato & Green Beans
- Meal 5: 1 Scoop of Whey Protein & an Apple
- Meal 6: Salmon with Asparagus or Grilled Vegetables
When trying to cut down do you prefer to use HIIT or just normal cardio?
I love HIIT because it’s fun and is also the best way to burn fat faster. I have noticed that it improves athletic capacity and conditioning and also improves glucose metabolism.
What is your supplementation like?
- 3 tablets of BCAA’s
- 5 grams of Glutamine
- 1 scoop of Whey Protein
- Multivitamins
- 3 tablets of Glucosamine
- 1 B12 tablet
- 1 Vitamin C tablet
- 2 Calcium tablets
Favorite Quote?
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%.” – Arnold Schwarzenegger
Instagram: www.instagram.com/alzirarodriguez
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