SimplyShreddedTV Episode 1: Featuring Justin Firgaira PNBA Pro – Built For War!

Quick stats

Age: 31
Height: 173 cm
Weight: Contest 87 kg – 191 lb
Off-season 96 kg – 211 lb

Justin Firgaira – Built For War

How did you get started with bodybuilding?

I originally started training in the gym to improve my overall strength, and paddling endurance for my surfing. Over time I noticed that I was lucky enough to build muscle quite easily. After a couple of years training there were a few guys in the gym that gave me a little nudge and persuaded me to get on stage.

I decided to give it a shot and loved the whole experience and that’s how it all began.

What workout routine has worked best for you?

I have found that my body responds better to a volume style training approach and I do like to incorporate a lot of supersets, giant sets and drop sets within my workouts. I do every now and then throw in lower rep range exercises to change the work style up; however I usually work around the 10-15 rep range. Most work outs will incorporate a foundation group of exercises which I will try to progressively over load from week to week e.g. BB Squat Leg days, or Incline BB Chest days. The rest of the workout I will use a more intuitive approach and change from week to week to keep my training interesting.

Full Routine:

Monday: Back

  • Deadlifts 1 x 30, 20, 10, 10, 10
  • Wide Grip Chins 4 x 10-15
  • T-Bar Row 3 x 8-12 followed by 1 x 8, 8, 8 drop set
  • Close Lat Pull Down 3 x 10 (Superset)
  • Wide Lat Pull Down 3 x 10
  • One Arm DB Row 3 x 10-15

Tuesday: Chest

  • Incline BB Press 4 x 8-12
  • Flat DB Press 3 x 8-12 followed by 1x 8, 8, 8 drop set
  • Incline DB Fly 3 x 10-15 (Superset)
  • Push Ups 3x max
  • Incline Strength Press 3 x 8-12 (Superset)
  • Pec Dec 3 x 10-15

Wednesday: Rest

  • Recovery

Thursday: Shoulders

  • DB Shoulder Press 4 x 8-12
  • DB Lateral Raises 3 x Pyramid up and back
  • Upright Row 3 x 10-15 (Superset)
  • Rear delt fly 3 x 10-15
  • Front Raises 3 x 10-15
  • DB or BB Shrugs 4 x 10-20

Friday: Legs

  • Leg Extensions 3 x 20
  • BB Squat 4 x 10-15 followed by 1 x 20-30
  • Seated Leg Press 3 x 15-20 (Superset)
  • Lying Leg Curl 3 x 8-12
  • Stiff Leg Deadlift 3 x 10-15
  • Walking Lunges 3 x 20+
  • Calf Raises 3 x 12

Saturday: Arms

  • BB Curl 3 x 20, 15, 10 (Superset)
  • Tricep Push Downs 3 x 20, 15, 10
  • Alternating DB Curl 4 x 8-12 (Superset)
  • Parallel Dips 4 x 8-12
  • Preacher Curls 4 x 10-15 (Superset)
  • Overhead Triceps Ext 4 x 10-15

Sunday: Rest

  • Recovery

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

  1. BB Squats: The number one exercise and key to any good lower body work routine.
  2. Incline BB Press: I prefer incline pressing to hit the upper pecs more during this compound pressing movement.
  3. Chins: Probably one of the best back builders. Very hard to choose between this and a T-Bar Rows as both are great back builders.

What is your diet like?

I try to keep it pretty simple and consistent weekly. This makes it easier to make adjustments in my diet to achieve my required goal.

  • Meal 1: Oats & Egg Whites
  • Meal 2: Chicken & Vegetables
  • Meal 3: Post Workout Shake (50 gm. Protein 50 gm. Carbs)
  • Meal 4: Chicken or Kangaroo Meat, Rice & Vegetables
  • Meal 5: Chicken or Kangaroo Meat, Sweet Potato & Vegetables
  • Meal 6: Beef/Salmon & Salad with Almonds

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

I prefer just normal (it’s so much easier) but incorporate HIIT in my contest prep.

What is your supplementation like?

  • BCAA’s/EAA’s
  • Whey
  • Creatine
  • Multi Vitamins
  • Fish Oils

Favorite Quote?

“We are what we repeatedly do. Excellence, therefore, is not an act but a habit.” – Aristotle


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