Beast Mode: Fitness Model Obi Vincent Talks With Simplyshredded.com

Quick Stats:

Age: 27
Height: 6’2” – 188 cm
Weight: 240 lbs – 108 kg

How did you get started with bodybuilding?

Growing up I was the chubby lazy kid who never participated in any sports and just ate all the junk food you could imagine! If you can name it I have probably eaten it! So I decided to make a change and started weight training seriously in my early twenties. It all happened on a night out in the city I saw a guy who had an incredible physique and went up to him and asked for advice.

I listened to every word and advice he gave me and literally followed it to a T. That you could say was the start to building the physique I have today!

Where does your motivation come from?

My motivation comes from seeing the results of the hard work I put in day in and day out. Once you see results it does become an addiction. I also have promised myself to NEVER become the fat lazy kid I once was!

Also the encouragement and support I get from people is great motivation, and in all honesty I simply love this lifestyle.

What workout routine has worked best for you?

The best routine for my body has been a mixture of Strength Training and High Volume Training. I find that certain parts of my body (Hamstrings) react well with low volume whilst others react very well to super high volume (Quads & Chest). My style of training overall is Super High Volume and I train until I feel that I have completely “destroyed” the body part that I am training on that day.

Full Routine:

Monday – Back/Abs

Deadlifts 5 Sets X 12, 10, 8, 5, 5 Reps
Wide Grip Weighted Pull Ups 4 Sets X 12 Reps
Single Arm Dumbbell Rows 4 Sets X 15 Reps
Seated Close Grip Rows 4 Sets X 15 Reps
Lat Pull Downs 4 Sets X 12 Reps (Last Set Drop Set)
Close Grip Under Hand Pull Downs 4 Sets X 12 (Last Set Drop Set)
Hanging Leg Raises 3 Sets X Failure
Ab Wheel Rollouts 3 Sets X Failure
Swiss Ball Pikes 3 Sets X Failure
Cable Rope Crunches 3 Sets X Failure

Tuesday – Delts/Traps

Barbell Military Press 10 Sets X 10 Reps
Shrugs 10 Sets X 10 Reps
Close Grip Dumbbell Press 3 Sets X 12 Reps
Dumbbell Lateral Raises 3 Sets X 12 Reps
Cable Cross Overs 3 Sets X 20 Reps

Wednesday – Quads/Hamstrings

Leg Extensions 5 Sets X 25 Reps
Squats 5 Sets X 12 Reps
Dumbbell Split Squats 5 X 10 Reps Each Leg
Leg Press 5 Sets X 20 Reps
Walking Lunges 3 Sets X 50 Steps
Stiff Leg Deadlifts 5 Sets X 8 Reps
Standing Single Leg Curl 5 Sets X 8 Reps
Reverse Barbell Lunges 5 Sets X 12 Reps
Lying Leg Curls 5 Sets X 10 Reps

Thursday – Biceps/Triceps

EZ Bar Curls Under Hand Grip 4 Sets X 12 Reps
EZ Bar Curls (Over Hand) Grip 4 Sets X 12 Reps
Tricep Dips 4 Sets X 12 Reps
Incline Bicep Curls 4 Sets X 12 Reps
Lying Triceps Skull Crushers 4 Sets X 12 Reps
Close Grip Bench Press 3 Sets X 12 Reps
Standing Dumbbell Hammer Curls 3 Sets X 12 Reps
Cable Rope Curls 3 Sets X Failure
Cable Rope Tricep Push Down 3 Sets X Failure

Friday – Chest

Cable Fly’s 4 Sets X 20 Reps
Incline Dumbbell Chest Press 5 Sets X 12 Reps
Weighted Chest Dips 5 Sets X 12 Reps
Incline Dumbbell Fly’s 5 Sets X 12 Reps
Decline Chest Press 3 Sets X 12 Reps
Press Ups 3 X Failure
Cable Fly’s 2 X Drop Sets

Saturday – Active Recovery

Foam Rolling and Mobility or Yoga

Sunday – Quads/Hamstrings

Leg Extensions 5 Sets X 25 Reps
Squats 5 Sets X 12 Reps
Dumbbell Split Squats 5 X 10 Reps Each Leg
Leg Press 5 Sets X 20 Reps
Walking Lunges 3 Sets X 50 Steps
Stiff Leg Deadlifts 5 Sets X 8 Reps
Standing Single Leg Curl 5 Sets X 8 Reps
Reverse Barbell Lunges 5 Sets X 12 Reps
Lying Leg Curls 5 Sets X 10 Reps

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

Squats – A great compound exercise and THE best exercise for building size on your legs.
Pull Ups – I can’t emphasize how great pull ups are for developing your back. I always include these in my routine both Wide and Close Grip Pulls.
Deadlifts – Again one of the most fundamental exercises in my opinion, they are great for building strength in the core, lower back and also developing the hamstrings.

What is your diet like?

My diet is all about keeping it simple whilst also enjoying the odd “dirty food” now and then. I know what works for my body and what doesn’t and tend to eat according to how I feel on that day.