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Helmut Strebl | Biography, Workout Routine & Diet plan.

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Helmut Strebl | Biography, Workout Routine & Diet plan.


Helmut Strebl was 16 years old when he joined his local gym, At the first time he joined the gym in order to protect himself, After a while he updated his dream of becoming a fitness model, For Helmut Strebl age doesn't matter, although he's 45 years old, Helmut is currently one of the most aesthetic bodybuilders nowadays.




competition records 

# European Muscle Model & Natural Bodybuilding Champion 2010, 2009, 2008.

FAME 2011 European Natural Bodybuilding Champion.

# World Champion Miami Pro 2013 Natural Bodybuilding.

# 1st place during the Miami Pro World Championship 2014.




Helmut Strebl Nutrition plan :

Meal #1: one Yolk & eight Egg Whites, large cup of Coffee Mustard,  3 Bagels with sweetener Jam, Low-Fat Spread & one Chicken

Meal #2: 50 grams of protein, 80 grams of carbs ( Replacement Shake )

Meal #3: Turkey/Chicken & Cooked Basmati Rice

Meal #4: /Chicken/Fish/Turkey + Basmati Rice

Meal #5: Basmati Rice & Turkey/Fish/Chicken

Meal #6: 12 Egg Whites (without Yolk) & four slices of Brown Toast






Helmut Strebl Workout Routine : 


Monday: Shoulders/Back/Abs & Calves

Wide Grip Lat Pulldowns | 4×20
DB Rows (Pronation grip) | 3×12
Chin Ups Close Grip | 3×12
Seated DB Military Press | 5×12
Seated DB Side-Arm Raises | 3×15 to 20
Seated Calf Raises | 5×30 to 50
Seated Machine Crunches | 6-8×30-50
Standing Calf Raises | 5×10-15
Standing BB Upright Rows | 4×8 to 12
Leg Raises (in abs chair) | 5×20-40


Tuesday: Chest & Triceps

Bench Press | 5×10
Stability Ball DB Bench Press | 5×13
Butterfly Machine | 5×10 to 15
Dips | 5×15 to 20
Seated BB Tricep Extension | 5×8 to 12


Wednesday: Biceps/Abs & Hamstrings

Seated BB Preacher Curls | 5×12~
Standing BB Bicep Curls | 5×10~
Seated Leg Curls | 4×8~
Lying Leg Curls | 4×12
Incline Bench Crunches | 5×30-50
Bench Crunches | 5×35~


Thursday: Quads & Calves

Incline Leg Press | 5×25~
Seated Calf Raises | 5×30 to 50~
Standing Calf Raises | 5×15
Seated Leg Extensions | 5×30~


Friday: Glutes/Chest (Heavy weight)

Decline Close-Grip Bench Press | 5×3 to 5~
Lying-Down Machine Glutes Extension | 5×20 to 30~
Standing Machine Glutes Extension | 5×30~


Saturday: Recovery

(Rest day)


Sunday: Back & Calves

Seated Row | 4×15 to 20~
Reverse-Grip Lat Pulldown | 5×10~
Standing Calf Raises | 5×13~
Seated Row | 4×15 to 20~




# Helmut Strebl website : http://www.hellestrebl.co.uk


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2 Responses to "Helmut Strebl | Biography, Workout Routine & Diet plan."

  1. very interesting post.this is my first time visit here.i found so mmany interesting stuff in your blog especially its discussion..thanks for the post! gym

    ReplyDelete
  2. Freaking amazing. I studied every part of his physique and the balance of every muscle group is astounding. True ambassoder to the body building and nutrition. Wish he was my training partner. I am using his training principles and nutrition. I am from South Africa.

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