Peak Austrian Physique Training

7/30/2019 Peak Austrian Physique Training

1/18

03/09/2013 Bodybuilding.com - Amateur Bodybuilder Of The Week: Peak Austrian Physique!

www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week-peak-austrian-physique.html 1/18

FREE GIFT!ANY ORDER OVER

$75

Discounts & Deals - Sign Up!

24/7 Customer Service 1-877-991-3411 Contac t Us Need Help? V iew Car t

Find A Plan Store BodySpace Workouts Nutrition Supplementation Motivation Forum More...

Main More... Bodybuilders Amateur Bodybuilder Of The Week Amateur Bodybuilder Of The Week: Peak Austrian Physique!

Mario was part of the Austrian KarateNational Team and idolized Jean-Claudevan Damme. See how his martial artsdiscipline transitioned to bodybuilding! Tweet

40 2

AmateurBodybuilder Of The Week:Peak Austrian Physique!

by Amateur Bodybuilder Of The Wee k Aug 20, 2013

Search in:

Home Military For Sports For Women For Teens Contests Bodybuilders Articles Videos Resources

ProBodybuilderProfiles

Pro Website Listing

Amateur Bodybuilder Of

The Week

Fitness Amateur Of The

Week

Over 40 Amateur Of The

Week

BODYBUILDERS

15

Like

EMAIL

MORE

SHARE

FREE

Remember Me

JOIN NOW

Member Login

Forgot Login Info?

BodySpace Activity

So after myeekend of eating

ike crap, I feel prettyood bc I j ust getsked if I was a trainert my gym woot woot!

Feeling great!!!

CustomizedContent

Massive Online

Community

Track YourProgress

Sign Up

Log In

shaner

USERNAME / EMAIL

PASSWORD

Like 1,714,721 people like this.

Whole Site
http://www.bodybuilders.com/fitness.htmhttp://www.bodybuilders.com/proweb.htmhttp://www.bodybuilders.com/proweb.htmhttp://www.bodybuilders.com/proweb.htmhttp://www.bodybuilders.com/proweb.htmhttps://www.bodybuilding.com/store/freegift.htmhttp://www.bodybuilders.com/amateur.htmhttp://www.bodybuilding.com/http://www.bodybuilding.com/guideshttp://www.bodybuilding.com/http://www.bodybuilding.com/store/index.htmlhttp://www.bodybuilding.com/http://www.bodybuilding.com/http://www.bodybuilding.com/http://www.bodybuilding.com/fun/more.htmlhttp://www.bodybuilding.com/fun/military.htmlhttp://www.bodybuilding.com/fun/bbmainsports.htmhttp://bodyspace.bodybuilding.com/fshanerhttp://bodyspace.bodybuilding.com/community/signup?callback=aHR0cDovL3d3dy5ib2R5YnVpbGRpbmcuY29tL2Z1bi9hbWF0ZXVyLWJvZHlidWlsZGVyLW9mLXRoZS13ZWVrLXBlYWstYXVzdHJpYW4tcGh5c2lxdWUuaHRtbA==http://my.bodybuilding.com/login.php?do=lostpwhttp://bodyspace.bodybuilding.com/fshanerhttp://bodyspace.bodybuilding.com/fitboard/post?url=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Fimages%2F2013%2Famateur-bodybuilder-of-the-week-peak-austrian-physique.jpg&caption=Mario+was+part+of+the+Austrian+Karate+National+Team+and+idolized+Jean-Claude+van+Damme.+See+how+his+martial+arts+discipline+transitioned+to+bodybuilding%21&category=workout&source=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Famateur-bodybuilder-of-the-week-peak-austrian-physique.htmlhttp://www.bodybuilding.com/http://api.addthis.com/oexchange/0.8/forward/email/offer?url=http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week-peak-austrian-physique.htmlhttp://ad.bodybuilding.com/www/delivery/ck.php?n=1452589608&cb=19711&source=http://www.bodybuilders.com/over40.htmhttp://www.bodybuilders.com/fitness.htmhttp://www.bodybuilders.com/amateur.htmhttp://www.bodybuilders.com/proweb.htmhttp://www.bodybuilders.com/pros.htmhttp://www.bodybuilding.com/fun/resources.htmlhttp://videos.bodybuilding.com/http://www.bodybuilding.com/fun/bbinfo.htmhttp://www.bodybuilders.com/http://contest.bodybuilding.com/http://www.teenbodybuilding.com/http://www.bodybuilding.com/fun/women.htmhttp://www.bodybuilding.com/fun/bbmainsports.htmhttp://www.bodybuilding.com/fun/military.htmlhttp://www.bodybuilding.com/fun/more.htmlhttp://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.htmlhttp://twitter.com/search?q=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Famateur-bodybuilder-of-the-week-peak-austrian-physique.htmlhttps://twitter.com/intent/tweet?original_referer=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Famateur-bodybuilder-of-the-week-peak-austrian-physique.html&text=Bodybuilding.com%20-%20Amateur%20Bodybuilder%20Of%20The%20Week%3A%20Peak%20Austrian%20Physique!%3A&tw_p=tweetbutton&url=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Famateur-bodybuilder-of-the-week-peak-austrian-physique.html%23.UiXxTJW4_7o.twitterhttp://www.bodybuilders.com/amateur.htmhttp://www.bodybuilders.com/http://www.bodybuilding.com/fun/more.htmlhttp://www.bodybuilding.com/http://www.bodybuilding.com/fun/more.htmlhttp://forum.bodybuilding.com/http://www.bodybuilding.com/fun/bbmainmind.htmhttp://www.bodybuilding.com/fun/bbmainsupp.htmhttp://www.bodybuilding.com/fun/bbmainnut.htmhttp://www.bodybuilding.com/fun/bbmaintrain.htmhttp://bodyspace.bodybuilding.com/http://www.bodybuilding.com/store/index.htmlhttp://www.bodybuilding.com/guideshttp://www.bodybuilding.com/store/commerce/cart.jsphttp://www.bodybuilding.com/store/shopfaq.htmhttp://www.bodybuilding.com/store/email.htmhttp://www.bodybuilding.com/help/emailSignuphttps://www.bodybuilding.com/store/freegift.htmhttp://www.bodybuilding.com/


2/18


3/18



Push-Ups

2 warm-up sets of 15-20 reps

Lat Pull-Downs

4 sets of 8-10 reps

Deadlift

3 sets of 6-8 reps

V-Bar Rows

4 dropsets of 8-12 reps

Seated Cable Rows4 sets of 10-12 reps

Dumbbell Rows

4 sets of 8-10 reps

Hyperextensions

3 sets of 20 reps

Seated Calf Press

4 sets of 20 reps

Superset

Printable Page PDF Document

Day 2: Shoulders/Abs/Cardio
http://adclick.g.doubleclick.net/aclk%253Fsa%253DL%2526ai%253DBt4h-TPElUsqOEeLNigfK9IHABq6h8acDAAAAEAEgADgAWPafovpSYMvLgYW0F4IBF2NhLXB1Yi01MzM3NDU1ODYzMjgyMTAzsgEUd3d3LmJvZHlidWlsZGluZy5jb226AQlnZnBfaW1hZ2XIAQnaAVtodHRwOi8vd3d3LmJvZHlidWlsZGluZy5jb20vZnVuL2FtYXRldXItYm9keWJ1aWxkZXItb2YtdGhlLXdlZWstcGVhay1hdXN0cmlhbi1waHlzaXF1ZS5odG1swAIC4AIA6gIlNTQ4MC81NDgwLmxpYS5ib2R5YnVpbGRpbmcvc3VwZXItc2l0ZfgC_9EekAOwCZgD4AOoAwHQBJBO4AQBoAYg%2526num%253D0%2526sig%253DAOD64_0PazzDRlPOz7zNGExB2zAuC56OKA%2526client%253Dca-pub-5337455863282103%2526adurl%253Dhttp://www.bodybuilding.com/fun/mft28-greg-plitts-4-week-military-fitness-trainer-by-met-rx.htmlhttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Push-Ups:+2+warm-up+sets+of+15-20+reps&Sets%5B%5D=2&Exercise%5B%5D=Lat+Pull-Downs:+4+sets+of+8-10+reps&Sets%5B%5D=4&Exercise%5B%5D=Deadlift:+3+sets+of+6-8+reps&Sets%5B%5D=3&Exercise%5B%5D=V-Bar+Rows:+4+dropsets+of+8-12+reps&Sets%5B%5D=4&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Seated+Cable+Rows:+4+sets+of+10-12+reps&Sets%5B%5D=4&Exercise%5B%5D=Dumbbell+Rows:+4+sets+of+8-10+reps&Sets%5B%5D=4&Exercise%5B%5D=Hyperextensions:+3+sets+of+20+reps&Sets%5B%5D=3&Exercise%5B%5D=Seated+Calf+Press:+4+sets+of+20+reps&Sets%5B%5D=4&TotalExercises=9&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Mario+Schafzahl&name=Back/Calves+Workout&pdf=yeshttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Push-Ups:+2+warm-up+sets+of+15-20+reps&Sets%5B%5D=2&Exercise%5B%5D=Lat+Pull-Downs:+4+sets+of+8-10+reps&Sets%5B%5D=4&Exercise%5B%5D=Deadlift:+3+sets+of+6-8+reps&Sets%5B%5D=3&Exercise%5B%5D=V-Bar+Rows:+4+dropsets+of+8-12+reps&Sets%5B%5D=4&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Seated+Cable+Rows:+4+sets+of+10-12+reps&Sets%5B%5D=4&Exercise%5B%5D=Dumbbell+Rows:+4+sets+of+8-10+reps&Sets%5B%5D=4&Exercise%5B%5D=Hyperextensions:+3+sets+of+20+reps&Sets%5B%5D=3&Exercise%5B%5D=Seated+Calf+Press:+4+sets+of+20+reps&Sets%5B%5D=4&TotalExercises=9&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Mario+Schafzahl&name=Back/Calves+Workouthttp://pop%28%27calf-press%27%29/http://pop%28%27calf-press%27%29/http://pop%28%27calf-press%27%29/http://pop%28%27hyperextensions-back-extensions%27%29/http://pop%28%27hyperextensions-back-extensions%27%29/http://pop%28%27hyperextensions-back-extensions%27%29/http://pop%28%27bent-over-two-dumbbell-row%27%29/http://pop%28%27bent-over-two-dumbbell-row%27%29/http://pop%28%27bent-over-two-dumbbell-row%27%29/http://pop%28%27seated-cable-rows%27%29/http://pop%28%27seated-cable-rows%27%29/http://pop%28%27seated-cable-rows%27%29/http://pop%28%27t-bar-row-with-handle%27%29/http://pop%28%27t-bar-row-with-handle%27%29/http://pop%28%27t-bar-row-with-handle%27%29/http://pop%28%27barbell-deadlift%27%29/http://pop%28%27barbell-deadlift%27%29/http://pop%28%27barbell-deadlift%27%29/http://pop%28%27wide-grip-lat-pulldown%27%29/http://pop%28%27wide-grip-lat-pulldown%27%29/http://pop%28%27wide-grip-lat-pulldown%27%29/http://pop%28%27pushups%27%29/http://pop%28%27pushups%27%29/http://pop%28%27pushups%27%29/


4/18



Seated Dumbbell Press

4 sets of 8-10 reps

Upright Rows

3 sets of 8-10 reps

Shrugs

3 sets of 10-12 reps

Front Raise

3 sets of 8-12 reps

Military Press Behind The Neck

3 sets of 20 reps

Abdominal Workout

15 minutes (3 exersices of 15-20 reps each)

Steady-State Cardio

45-60 minutes

Dumbbell Curls

4 sets of 8-12 reps

Superset

Superset


Day 3: Biceps/Triceps/Abs
http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Seated+Dumbbell+Press:+4+sets+of+8-10+reps&Sets%5B%5D=4&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Upright+Rows:+3+sets+of+8-10+reps&Sets%5B%5D=3&Exercise%5B%5D=Shrugs:+3+sets+of+10-12+reps&Sets%5B%5D=3&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Front+Raise:+3+sets+of+8-12+reps&Sets%5B%5D=3&Exercise%5B%5D=Military+Press+Behind+The+Neck:+3+sets+of+20+reps&Sets%5B%5D=3&Exercise%5B%5D=Abdominal+Workout:+15+minutes+(3+exersices+of+15-20+reps+each)&Sets%5B%5D=3&Exercise%5B%5D=Steady-State+Cardio:+45-60+minutes&Sets%5B%5D=1&TotalExercises=9&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Mario+Schafzahl&name=Shoulders/Abs/Cardio+Workout&pdf=yeshttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Seated+Dumbbell+Press:+4+sets+of+8-10+reps&Sets%5B%5D=4&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Upright+Rows:+3+sets+of+8-10+reps&Sets%5B%5D=3&Exercise%5B%5D=Shrugs:+3+sets+of+10-12+reps&Sets%5B%5D=3&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Front+Raise:+3+sets+of+8-12+reps&Sets%5B%5D=3&Exercise%5B%5D=Military+Press+Behind+The+Neck:+3+sets+of+20+reps&Sets%5B%5D=3&Exercise%5B%5D=Abdominal+Workout:+15+minutes+(3+exersices+of+15-20+reps+each)&Sets%5B%5D=3&Exercise%5B%5D=Steady-State+Cardio:+45-60+minutes&Sets%5B%5D=1&TotalExercises=9&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Mario+Schafzahl&name=Shoulders/Abs/Cardio+Workouthttp://pop%28%27dumbbell-bicep-curl%27%29/http://pop%28%27dumbbell-bicep-curl%27%29/http://pop%28%27dumbbell-bicep-curl%27%29/http://pop%28%27seated-dumbbell-press%27%29/http://pop%28%27seated-dumbbell-press%27%29/http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductorshttp://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductorshttp://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductorshttp://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominalshttp://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominalshttp://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominalshttp://pop%28%27standing-barbell-press-behind-neck%27%29/http://pop%28%27standing-barbell-press-behind-neck%27%29/http://pop%28%27standing-barbell-press-behind-neck%27%29/http://pop%28%27front-two-dumbbell-raise%27%29/http://pop%28%27front-two-dumbbell-raise%27%29/http://pop%28%27front-two-dumbbell-raise%27%29/http://pop%28%27barbell-shrug%27%29/http://pop%28%27barbell-shrug%27%29/http://pop%28%27barbell-shrug%27%29/http://pop%28%27upright-barbell-row%27%29/http://pop%28%27upright-barbell-row%27%29/http://pop%28%27upright-barbell-row%27%29/http://pop%28%27seated-dumbbell-press%27%29/


5/18



EZ-Bar Curls


Rope Pull-Ups

4 sets of 8-12 reps

Rope Pull-Downs

4 sets of 8-12 reps

Lying EZ-Bar Triceps Extensions

4 sets of 8-10 reps

Dips2 sets to failure

Abdominal Workout


Squats

4 sets of 8-10 reps

Leg Press

4 sets of 8-12 reps

Superset


Day 4: Legs/Abs

Superset
http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Dumbbell+Curls:+4+sets+of+8-12+reps&Sets%5B%5D=4&Exercise%5B%5D=EZ-Bar+Curls:+3+dropsets+of+8-12+reps&Sets%5B%5D=3&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Rope+Pull-Ups:+4+sets+of+8-12+reps&Sets%5B%5D=4&Exercise%5B%5D=Rope+Pull-Downs:+4+sets+of+8-12+reps&Sets%5B%5D=4&Exercise%5B%5D=Lying+EZ-Bar+Triceps+Extensions:+4+sets+of+8-10+reps&Sets%5B%5D=4&Exercise%5B%5D=Dips:+2+sets+to+failure&Sets%5B%5D=2&Exercise%5B%5D=Abdominal+Workout:+15+minutes+(3+exersices+of+15-20+reps+each)&Sets%5B%5D=3&TotalExercises=8&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Mario+Schafzahl&name=Biceps/Triceps/Abs+Workout&pdf=yeshttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Dumbbell+Curls:+4+sets+of+8-12+reps&Sets%5B%5D=4&Exercise%5B%5D=EZ-Bar+Curls:+3+dropsets+of+8-12+reps&Sets%5B%5D=3&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Rope+Pull-Ups:+4+sets+of+8-12+reps&Sets%5B%5D=4&Exercise%5B%5D=Rope+Pull-Downs:+4+sets+of+8-12+reps&Sets%5B%5D=4&Exercise%5B%5D=Lying+EZ-Bar+Triceps+Extensions:+4+sets+of+8-10+reps&Sets%5B%5D=4&Exercise%5B%5D=Dips:+2+sets+to+failure&Sets%5B%5D=2&Exercise%5B%5D=Abdominal+Workout:+15+minutes+(3+exersices+of+15-20+reps+each)&Sets%5B%5D=3&TotalExercises=8&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Mario+Schafzahl&name=Biceps/Triceps/Abs+Workouthttp://pop%28%27leg-press%27%29/http://pop%28%27leg-press%27%29/http://pop%28%27leg-press%27%29/http://pop%28%27barbell-full-squat%27%29/http://pop%28%27barbell-full-squat%27%29/http://pop%28%27barbell-full-squat%27%29/http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominalshttp://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominalshttp://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominalshttp://pop%28%27dips-triceps-version%27%29/http://pop%28%27dips-triceps-version%27%29/http://pop%28%27dips-triceps-version%27%29/http://pop%28%27lying-triceps-press%27%29/http://pop%28%27lying-triceps-press%27%29/http://pop%28%27lying-triceps-press%27%29/http://pop%28%27rope-straight-arm-pulldown%27%29/http://pop%28%27rope-straight-arm-pulldown%27%29/http://pop%28%27rope-straight-arm-pulldown%27%29/http://www.youtube.com/watch?v=-rJDAdqJQ_4http://www.youtube.com/watch?v=-rJDAdqJQ_4http://www.youtube.com/watch?v=-rJDAdqJQ_4http://pop%28%27ez-bar-curl%27%29/http://pop%28%27ez-bar-curl%27%29/http://pop%28%27ez-bar-curl%27%29/


6/18



Leg Extensions

4 sets to failure

Leg Curls

4 sets to failure

Abdominal Workout


Steady-State Cardio

45-60 minutes

Abdominal Workout


Incline Dumbbell Press

4 sets of 6-10 reps

Bench Press


Decline Bench Press

4 sets of 10-12 reps

Chest Dips

3 sets to failure


Day 5: Cardio/Abs

Day 6: Chest/Abs
http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Squats:+4+sets+of+8-10+reps&Sets%5B%5D=4&Exercise%5B%5D=Leg+Press:+4+sets+of+8-12+reps&Sets%5B%5D=4&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Leg+Extensions:+4+sets+to+failure&Sets%5B%5D=4&Exercise%5B%5D=Leg+Curls:+4+sets+to+failure&Sets%5B%5D=4&Exercise%5B%5D=Abdominal+Workout:+15+minutes+(3+exersices+of+15-20+reps+each)&Sets%5B%5D=3&TotalExercises=6&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Mario+Schafzahl&name=Legs/Abs+Workout&pdf=yeshttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Squats:+4+sets+of+8-10+reps&Sets%5B%5D=4&Exercise%5B%5D=Leg+Press:+4+sets+of+8-12+reps&Sets%5B%5D=4&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Leg+Extensions:+4+sets+to+failure&Sets%5B%5D=4&Exercise%5B%5D=Leg+Curls:+4+sets+to+failure&Sets%5B%5D=4&Exercise%5B%5D=Abdominal+Workout:+15+minutes+(3+exersices+of+15-20+reps+each)&Sets%5B%5D=3&TotalExercises=6&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Mario+Schafzahl&name=Legs/Abs+Workouthttp://pop%28%27dips-chest-version%27%29/http://pop%28%27dips-chest-version%27%29/http://pop%28%27dips-chest-version%27%29/http://pop%28%27decline-barbell-bench-press%27%29/http://pop%28%27decline-barbell-bench-press%27%29/http://pop%28%27decline-barbell-bench-press%27%29/http://pop%28%27barbell-bench-press-medium-grip%27%29/http://pop%28%27barbell-bench-press-medium-grip%27%29/http://pop%28%27barbell-bench-press-medium-grip%27%29/http://pop%28%27incline-dumbbell-press%27%29/http://pop%28%27incline-dumbbell-press%27%29/http://pop%28%27incline-dumbbell-press%27%29/http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominalshttp://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominalshttp://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominalshttp://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductorshttp://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductorshttp://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductorshttp://pop%28%27leg-extensions%27%29/http://pop%28%27leg-extensions%27%29/http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominalshttp://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominalshttp://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominalshttp://pop%28%27seated-leg-curl%27%29/http://pop%28%27seated-leg-curl%27%29/http://pop%28%27seated-leg-curl%27%29/http://pop%28%27leg-extensions%27%29/


7/18



Abdominal Workout


Steady-State Cardio

45-60 minutes

Oats

1 cup

Banana

1 banana


Day 7: Cardio

What Nutrition Plan Fueled Your Body?

I eat every 2-3 hours and the majority of my food is protein-based. I keep my carbohydrate and

fat intake low. I only eat carbs for breakfast and before and after training. When I'm unable to t rain

I lower my carb intake. I've never counted calories. I make sure I eat a good amount of protein in

every meal and eat 6-8 meals per day.

Meal 1

Amateurs Of The WeekMain PageBodybuilding.com honors amateurs across all categories

for their hard work, dedication, and great phys iques.

Learn how our featured amateurs built their bodies and

hit their goals!
http://www.bodybuilding.com/fun/amateurs-of-the-week.htmlhttp://www.bodybuilding.com/fun/amateurs-of-the-week.htmlhttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Incline+Dumbbell+Press:+4+sets+of+6-10+reps&Sets%5B%5D=4&Exercise%5B%5D=Bench+Press:+3+dropsets+of+8-12+reps&Sets%5B%5D=3&Exercise%5B%5D=Decline+Bench+Press:+4+sets+of+10-12+reps&Sets%5B%5D=4&Exercise%5B%5D=Chest+Dips:+3+sets+to+failure&Sets%5B%5D=3&Exercise%5B%5D=Abdominal+Workout:+15+minutes+(3+exersices+of+15-20+reps+each)&Sets%5B%5D=3&TotalExercises=5&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Mario+Schafzahl&name=Chest/Abs+Workout&pdf=yeshttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Incline+Dumbbell+Press:+4+sets+of+6-10+reps&Sets%5B%5D=4&Exercise%5B%5D=Bench+Press:+3+dropsets+of+8-12+reps&Sets%5B%5D=3&Exercise%5B%5D=Decline+Bench+Press:+4+sets+of+10-12+reps&Sets%5B%5D=4&Exercise%5B%5D=Chest+Dips:+3+sets+to+failure&Sets%5B%5D=3&Exercise%5B%5D=Abdominal+Workout:+15+minutes+(3+exersices+of+15-20+reps+each)&Sets%5B%5D=3&TotalExercises=5&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Mario+Schafzahl&name=Chest/Abs+Workouthttp://nutrientpop%28%279040%27%29/http://nutrientpop%28%2720038%27%29/http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductorshttp://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductorshttp://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductorshttp://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominalshttp://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominalshttp://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominals


8/18



Egg Whites

6 whites

Whey Protein

40 grams

Tuna

200 grams

Cottage Cheese

50 grams

Chicken Breast

300 grams

Broccoli

50 grams

Brown Rice1 cup

Whey Protein

40 grams

Meal 2

Meal 3

Me al 4: Pre-Workout

Meal 5: Post-Workout
http://www.bodybuilding.com/store/whey.htmlhttp://nutrientpop%28%2720040%27%29/http://nutrientpop%28%2711090%27%29/http://nutrientpop%28%275011%27%29/http://nutrientpop%28%271014%27%29/http://nutrientpop%28%2715184%27%29/http://www.bodybuilding.com/store/whey.htmlhttp://nutrientpop%28%271124%27%29/


9/18



Whey Protein

20 grams

Fish

300 grams

Green Salad1 serving

Rice Cakes

4 cakes

Fruit

1 serving

Egg Whites

6 whites

Eggs

2 eggs

Vegetables

1 serving

Quark Cheese

500 grams

Meal 6

Meal 7
http://nutrientpop%28%271123%27%29/http://nutrientpop%28%271124%27%29/http://nutrientpop%28%2719051%27%29/http://nutrientpop%28%2721052%27%29/http://www.bodybuilding.com/store/whey.html


10/18

What Supplements Have Given You the Greatest Gains?

With Me al 1, 4, 5, & 7

Pre-Workout


11/18



Why Do You Love Bodybuilding?

The feeling when I finish my workout is the best. I

love the pump and vascularity in my body when I lift

weights. It's nice to see my body grow throughout

the years and receive positive feedback. I love

challenging myself every day in the gym and setting

new goals. Fitness and sports turned me into the

man I am today.

What Motivates You to Follow aHealthy Lifestyle?

I love to eat clean and healthy. Without a good diet,

it's impossible to improve your body. It's important

for everyone who wants to get perfect proportions.

What Made You Want to Achieve

Your Goals?When I was younger, my goal was to become a

member of the Austrian Karate National Team and

look like my idol, Jean-Claude van Damme. Many

people said I would never reach my goal, but I never

stopped believing in myself and reached it. My

attitude hasn't changed. It's motivating to inspire and

motivate others.

What Are Your Future Bodybuilding Plans?

My dream is to be a fitness cover model and enter physique competitions.

What One Tip Would You Give Other Bodybuilders?

When you wake up in the morning, think about your goals first. Train hard and stay natural.

Who Are Your Favourite Bodybuilders?

My fellow AustrianArnold Schwarzenegger.

How Did Bodybuilding.com Help You Reach Your Goals?

I love using my BodySpace to interact with other users and to track my progress. I read many

articles on the site and use their advice to enhance my training and diet. The motivation on this

site is amazing.
http://www.bodybuilding.com/fun/bbmainmind.htmhttp://www.bodybuilding.com/fun/bbmainnut.htmhttp://www.bodybuilding.com/fun/bbmaintrain.htmhttp://www.bodybuilding.com/fun/bbinfo.htmhttp://bodyspace.bodybuilding.com/http://contest.bodybuilding.com/bio/921/


12/18



Mario's Top 5 Gym Tracks

1. "Keep Control" by Sono

2. "There You Go" by DJ Hardwell

3. "Tomorrowland" by DJ Hardwell

4. "Numb" by Linkin Park

5. "Papercut" by Linkin Park
http://www.addthis.com/bookmark.php?v=250


13/18



POOR 1 2 3 4 5 6 7 8 9 10

EXCELLENT

OVERALL RATING

N/A Out of 10

1 Ratings

Previous

1 Next

Follow This Discuss ion by: Email

RELATED ARTICLES

Amateur Bodybuilder Of The Week: Caylan Goodman

Teen Amateur Of The Week: Ahmad Faiz

Body Transformation: Sucker PunchedView All Workout Programs

Articles

RATE THIS ARTICLE

Showing 1 - 14 of14Comments

Amateur Bodybuilder Of TheWeek

Our Amateur Bodybuilder of the Week has the

extraordinary qualities to endure the pain and discipli ne of

bodybuilding. Of course, he/she als o...View All Articles By This

Author

ABOUT THE AUTHOR

VIEW AUTHOR PAGE

14 Comments
http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.htmlhttp://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.htmlhttp://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html#articleshttp://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.htmlhttp://www.bodybuilding.com/fun/body-transformation-sucker-punched.htmlhttp://www.bodybuilding.com/fun/teen-amateur-of-the-week-ahmad-faiz.htmlhttp://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week-caylan-goodman.htmlhttp://www.bodybuilding.com/fun/bbinfo.php?page=WorkoutPrograms


14/18



COMMENT ON THIS ARTICLE Log In to Comment

notify me when users reply to my comment

(5 characters minimum)

Add a comment

Rep Power: 848544

Body Stats

ht: 5'11"wt: 182 lbsbf: 14.0%

HeavenBeyond

Wow! Simply amazing, nothing else .

Aug 2 0, 20 13 9: 56pm |report

Rep Power: -8571

Body Stats

ht: 6'0"wt: 165 lbsbf: 7.0%

dchampisere

That's a very sim ilar body structure and stats as mine. Would

love to look like that in a couple of years.

Great work, indeed !!!

Aug 2 1, 20 13 12 :13am |report

Rep Power: 10

Body Stats

ht: 5'11"wt: 187 lbsbf: 8.0%

achilles123sam e here dude , you're quite a bit sm aller tho

Aug 21, 2 013 7 :23am |report
http://bodyspace.bodybuilding.com/achilles123http://bodyspace.bodybuilding.com/achilles123/more.php?section=progresshttp://bodyspace.bodybuilding.com/achilles123http://bodyspace.bodybuilding.com/dchampiserehttp://bodyspace.bodybuilding.com/dchampisere/more.php?section=progresshttp://bodyspace.bodybuilding.com/dchampiserehttp://bodyspace.bodybuilding.com/HeavenBeyondhttp://bodyspace.bodybuilding.com/HeavenBeyond/more.php?section=progresshttp://bodyspace.bodybuilding.com/HeavenBeyond


15/18



Rep Power: 10

Body Stats

ht: 5'10"wt: 159 lbsbf: 16.0%

Dylan12690

Great

Aug 2 1, 20 13 1: 46am |report

Rep Power: 10

Body Stats

ht: 6'2"wt: 196 lbsbf: 6.5%

BumTHPS

Nice Work!

Aug 2 1, 20 13 10 :02am |report

Rep Power: -13689

Body Stats

ht: 5'9"wt: 222.3 lbsbf: 7.0%

jwethallJCVD all the way baby!!! Great Job!

Aug 2 1, 20 13 12 :28pm |report

Rep Power: 10

Body Stats

ht: 6'1"wt: 152 lbsbf: 11.0%

NNobeen

INSANE man. Keep go ing! Physique to die for! Haha

Aug 2 1, 20 13 12 :53pm |report

Rep Power: 26281

Body Stats

ht: 5'6"bf: 9.0%

AlexisBT

Great physique (absolu tely insane!), no doubt about it. I still

can't undersand how people can look like this wi th lifts like

yours though, sorry (I don't want to be rude or harsh wi th you).Aug 2 1, 20 13 9: 19pm |report
http://bodyspace.bodybuilding.com/AlexisBThttp://bodyspace.bodybuilding.com/AlexisBT/more.php?section=progresshttp://bodyspace.bodybuilding.com/AlexisBThttp://bodyspace.bodybuilding.com/NNobeenhttp://bodyspace.bodybuilding.com/NNobeen/more.php?section=progresshttp://bodyspace.bodybuilding.com/NNobeenhttp://bodyspace.bodybuilding.com/jwethallhttp://bodyspace.bodybuilding.com/jwethall/more.php?section=progresshttp://bodyspace.bodybuilding.com/jwethallhttp://bodyspace.bodybuilding.com/BumTHPShttp://bodyspace.bodybuilding.com/BumTHPS/more.php?section=progresshttp://bodyspace.bodybuilding.com/BumTHPShttp://bodyspace.bodybuilding.com/Dylan12690http://bodyspace.bodybuilding.com/Dylan12690/more.php?section=progresshttp://bodyspace.bodybuilding.com/Dylan12690


16/18



Rep Power: 10

atokad

diet is the most important part, and what do you mean

lifts like his? he has a solid workout program. He

even says " Every eight weeks, I change the reps,

weight, or exersices and added supersets anddropsets to create intense workouts."

Aug 22, 2 013 4 :18am |report

Rep Power: 391293

Body Stats

ht: 6'1"wt: 193.6 lbsbf: 5.4%

Shrednumber

AlexisBT what do you mean exactly with "lifts like this"

?

Aug 23, 2 013 1 :13am |report

Rep Power: -422

Body Stats

ht: 5'11"wt: 206 lbsbf: 10.0%

chiefgreybeard

Better body than van Damme. Just s hows to go ya, the bar

gets higher every year!

Aug 2 2, 20 13 4: 28pm |report

Rep Power: 391293

Body Stats

ht: 6'1"wt: 193.6 lbsbf: 5.4%

Shrednumber

Thanks a lot for the great feedbacks. Ill keep it going to

improve myself more and more.

Aug 2 3, 20 13 1: 12am |report
http://bodyspace.bodybuilding.com/Shrednumberhttp://bodyspace.bodybuilding.com/Shrednumber/more.php?section=progresshttp://bodyspace.bodybuilding.com/Shrednumberhttp://bodyspace.bodybuilding.com/chiefgreybeardhttp://bodyspace.bodybuilding.com/chiefgreybeard/more.php?section=progresshttp://bodyspace.bodybuilding.com/chiefgreybeardhttp://bodyspace.bodybuilding.com/Shrednumberhttp://bodyspace.bodybuilding.com/Shrednumber/more.php?section=progresshttp://bodyspace.bodybuilding.com/Shrednumberhttp://bodyspace.bodybuilding.com/atokadhttp://bodyspace.bodybuilding.com/atokad


17/18



Previous

1 Next

BodySpace - Join FREE!BodySpace is YOUR key to success! Create a profile, meet others ,

track your progress and m uch more!

Learn More about BodySpace - Join

FREE!!

Showing 1 - 14 of14Comments

FEATURED PRODUCT

Information. Motivation. Supplementation.

Rep Power: 10

Body Stats

ht: 6'2"wt: 167.2 lbsbf: 11.0%

GoingForward

Well I, for once, wouldn't like to look like him. I hope to look

like a m ass ive bear that could eat you alive. You know, the

one with the big traps and s houlders that could crush you

with his bare hands, the one you find in the mountain?

Common knowledge: Van Damme is Flemish, AK Belgian,

AK Nordi c Warrior, AK mass ive bear, AK far from what he is .

Aug 2 3, 20 13 9: 37am |report

Rep Power: 10

Body Stats

ht: 5'6"wt: 143 lbsbf: 10.0%

NLoeffler

Amazing physique! Pretty much my goal body.

Aug 2 4, 20 13 10 :47pm |report
http://bodyspace.bodybuilding.com/NLoefflerhttp://bodyspace.bodybuilding.com/NLoeffler/more.php?section=progresshttp://bodyspace.bodybuilding.com/NLoefflerhttp://bodyspace.bodybuilding.com/GoingForwardhttp://bodyspace.bodybuilding.com/GoingForward/more.php?section=progresshttp://bodyspace.bodybuilding.com/GoingForwardhttp://bodyspace.bodybuilding.com/http://bodyspace.bodybuilding.com/http://bodyspace.bodybuilding.com/


18/18

Twitter

Facebook

RSS Feeds

Give Us Feedback:

Report A Problem

Site Feedback

Follow Us: Bodybuilding.com News letter

Receive exciting features,

news & special offers from

Bodybuilding.com

Enter your e-mail address

Home | Store | Products | Careers | Help | Contact Us | Terms of Use | About Us | Checkout | Site Map | Advertise With Us | Affiliates

2013 BodyBuilding.com, LLC. All rights reserved. BodyBuilding.com sm and BodySpace are trademarks of BodyBuilding.com, LLC.

Bodybuilding.com, 2026 S Silverstone Way, Meridian, ID 83642 USA - 1-877-991-3411
https://www.mcafeesecure.com/RatingVerify?ref=www.bodybuilding.comhttp://www.bodybuilding.com/store/affiliate.htmhttp://www.bodybuilding.com/store/help/advertise.htmhttp://www.bodybuilding.com/site-map/http://www.bodybuilding.com/store/commerce/cart.jsphttp://www.bodybuilding.com/fun/about.htmhttp://www.bodybuilding.com/fun/disclaim.htmhttp://www.bodybuilding.com/store/email.htmhttp://www.bodybuilding.com/store/shopfaq.htmhttp://careers.bodybuilding.com/http://www.bodybuilding.com/store/listing.htmhttp://www.bodybuilding.com/store/http://www.bodybuilding.com/http://newsletter.bodybuilding.com/http://www.bodybuilding.com/help/feedback?type=feedbackhttp://www.bodybuilding.com/help/feedback?type=reporthttp://www.bodybuilding.com/fun/rss.htmhttp://www.bodybuilding.com/fun/rss.htmhttp://www.facebook.com/pages/Bodybuildingcom/55409478056http://www.facebook.com/pages/Bodybuildingcom/55409478056http://twitter.com/Bodybuildingcomhttp://twitter.com/Bodybuildingcom

Documents

Peak Austrian Physique Training