Pham Woodbridge Workout Routine Diet Plan Pham Woodbridge, better known as “Pham Vu” is a fitness model as well as a bodybuilder. He was born (in 1980) and brought up in Northern California. He used to manage a physical therapy before becoming a Fitness Coach. Being a teenager, he was quite influenced by the fitness icons of his time. Finally, it was the time when he realized that he needs to do a lot of hard work to convert his dream into reality. He has a unique physique with height 5’5″ (165 cm) , weight 165 lbs (75 kg) and 8% body fat. He is no less than an image created by a photo editing software. Pham Woodbridge is the owner of a physique which is rarely achieved by normal people in spite of their hard work and efforts to do so. Pham Woodbridge Diet Plan His daily diet consists of the following items which are consumed by him to restrict himself behind the bars of disciplines. His diet includes six meals in a day. In his first meal, he takes eight egg whites with one cup of oatsand 1 tbsp of peanut butter. In the second meal, he takes eight ounces of ground turkey, one sweet potato and one-fourth avocado. Third meal includes eight ounces of lean steak, one sweet potato and half avocado. Fourth meal is accompanied by eight ounces of ground turkey, 1 cup of brown rice & ¼ avocado. He takes eight ounces of tilapia & 1 cup of broccoli in his fifth meal followed by eight ounces of Tilapia in his sixth meal. In addition to this diet, Pham also takes some supplements to nourish his body fully. There are certain supplements which adds to the nutritional benefits as well as triggers the process of bodybuilding. It completes his daily nutrition needs, and fulfils the deficiency of vitamins and minerals, which are not received by diet. Supplements like Optimum Nutrition Whey Isolate, Optimum Nutrition Opti-Men, Evogen EVP, Evogen GlycoJect, Evogen Cell KEM, Vitamin Shoppe Fish Oil, Prolab Beta Alanine, etc are taken by him in addition to his diet to balance the level ofnutrition and maintain the body as per requirement to follow and perform the daily homework in order to reach the level of perfection in due course of time. Pham Woodbridge Workout Routine Pham Woodbridge body He has to follow a strict routine from Monday to Friday followed by complete rest on weekends i.e Saturday and Sunday. Monday – Legs Front Squats – 6 sets with 8-10 repetitions Hack Squat Machine – 4 sets with 8-10 repetitions Walking Dumbbell Lunges – 4 sets with 10-12 steps on each leg Leg Extensions – 3 sets with 12-15 repetitions. Straight Leg Deadlift – 4 sets with 10-12 repetitions Seated Leg Curls – 4 sets with 10-12 repetitions. Standing Single Leg Curl – 4 sets with 10-12 repetitions on each leg Tuesday – Chest and Shoulder Straight Barbell Curl – 4 sets with 10-12 repetitions Incline Dumbbell Press – 4 sets with 10-12 repetitions Flat Dumbbell – 4 sets with 10-12 repetitions Barbell Press – 4 sets with 10-12 repetitions Inclined Dumbbell Fly – 4 sets with 12-15repetitions Side Raises – 4 sets with 12 repetitions Pec Deck – 4 sets with 12 repetitions Rear Delt Raises – 4 sets with 12 repetitions Downward Cable Fly – 4 sets with 12 repetitions Wednesday – Arms (Biceps and Triceps) Straight Barbell Curl – 4 sets with 8-10 repetitions Dumbbell Hammer Curls – 4 sets with 8-10 repetitions Alternating Cable Curls – 4 sets with 8-10 repetitions Close Grip Bench Press – 4 sets with 8-10 repetitions EZ-Bar Cable Press Downs – 4 sets with 8-10 repetitions EZ-Bar Preacher Curls – 3 sets with 8-10 repetitions Rope Extensions – 3 sets with 12-15 repetitions Dips – 3 sets with 20 repetitions Thursday – Back Pham Woodbridge back Bent Over Barbell Rows (regular grip) – 4 sets with 10-12 repetitions Bent Over Barbell Rows (reverse grip) – 4 sets with 10-12 repetitions T- Bar Rows (close grip) – 4 sets with 10-12 repetitions One Arm Dumbbell Row – 4 sets with 10-12 repetitions Seated Cable Rows – 4 sets with 10-12 repetitions. Deadlifts – 8 sets with 8-10repetitions Good Mornings – 3 sets with 12-15 repetitions Friday – Calves, abs Pham Woodbridge absFriday is the last day of his weekly workout. This day has enough painful lessons ready for him to be exercised before he goes to the state of physical and mental rest for two days. He performs these set of exercises. Windshield Wipers – 3 sets with 12-15 repetitions Russian Twist with Medicine Ball – 3 sets with 20 repetitions Donkey Calf Raises – 3 sets with 20 repetitions Standing Calf Raises – 3 sets with 12-15 repetitions Seated Calf Raises – 3 sets with 20 repetitions Hanging Leg Raises – 4 sets with 12-15 repetitions Cable Crunches – 4 sets with 15-20 repetitions This leads to the end of his weekly exercise which he performs every week without any fail. Secret of Success ‘Pham Vu’ considers squats, pull-ups and bench press to be the most beneficial exercise that made a great contribution to him. The squat plays an essential role to build up the quadriceps and engages the core instabilizing the bar. Pull-ups play a vital role to develop the lats as well as biceps. The bench press helped him to build up his pectorals and triceps. The amazing physique which is the result of hard work and devotion boosted him to carry out his day to day lessons and reach the goal of success.