Repeat the Kuba Cielen Males's Open Bodybuilding Exercise to get an enormous quantity of power

Cielen will increase the tempo of coaching to realize new motivation.

Final up to date on January 21, 2025

In early January 2025, bodybuilder and IFBB coach Cuba Selin elevated his tally Training frequency To strengthen him Muscle building goals. It was a commerce he made Slightly less volume Each session to get to the health club extra. He trains every physique half each 4 days – three consecutive exercises and one relaxation day.

[My goal] With this program he assessments my limits. You don't know what you're able to till you actually strive it.

– Cuba Celine

Selin's technique requires extra consideration to “restoration modalities e.g Stress management, He sleeps“And time administration,” Celine revealed. Concerning quantity and overtraining, analysis reveals that greater than 40 weekly units per muscle and better coaching frequency are efficient. Inflation. (1)

[Related: Brandon Curry Shares Physique Update 6 Weeks Out of 2025 Arnold Classic]

Cuba Celine's push, pull and leg routine

Cielen's program alternates between push, pull, and leg days, every consisting of two elements (A and B) that complement one another to maximise restoration and beneficial properties. For instance:

• Monday: Pay A
• Tuesday: Withdrawal A
• Wednesday: legs
• Thursday: relaxation
• Friday: Pay B
• Saturday: Draw B
• Sunday: legs
• Monday: relaxation
• Repeats

Push A (16 units)

The primary push-up train focuses on lighter weights and better quantity.

1. machine Lateral raise
2. Peak fly machine
3. Incline dumbbell press
4. Flat press machine
5. Impotence Push-ups
6. Standing triceps press
7. cable Overhead extension
8. One-arm cable lateral increase

Cielen prioritizes the center ellipses to make them look as large as doable. He doesn't depend units and reps of push-ups, explaining: “Not all quantity is created equal; One train is totally completely different from motivation and fatigue.

Push B (16 units)

Push Day 2 is all about intense pressure with compound workout routines.

1. Mendacity on the certain rope, lateral increase
2. Low incline dumbbell press
3. Incline chest press machine
4. Dips
5. The flying cable descended
6. cable Overhead press
7. Lateral lifting of the machine

“Dips are top-of-the-line general compound workout routines for the chest and triceps; “Go right into a deep vary of movement,” Celine described. “Dips carry over into different workout routines and assist enhance shoulder mobility. “I'm happy with my vary of movement.”

Pull A (17 units)

1. One arm Drop down x 2 units
2. Chest supported row × 3
3. Single-Arm Cross Row x 3 units
4. Impartial grip row x 3 units
5. He ignores x 1 set
6. cable Preacher curl × 3 units
7. machine Rear split flight x 2 units

Most of Celine's again actions are biased towards complementing the large deltas and tapered tummy waist. X-frame aesthetic. He feels higher Mind-muscle connection Heavy rows vs. pulldowns for the lats and higher again.

Draw B (17 units)

The second a part of pull day consists of seven units for the lats and 4 for the higher again.

1. One-arm cable row
2. T-Bar row
3. Single-arm pulldown machine
4. He sits within the prime again row
5. Single-arm plank loaded row
6. Bayesian bicep curl
7. Reverse flight of cable

Legs A (11 units)

Selin's days start together with her hamstrings, a science-backed method, and the key to a four-time Mr. Olympia win Jay Cutler. Legs A focuses on the quad:

1. Hamstring curl × 3
2. Leg extension × 2
3. Safety bar squat × 1
4. Press the leg
5. Lying leg curls
6. Calf press

Front squat With a security bar it forces Cielen to face straighter, which will increase knee flexion for bigger quads. He achieves this via a low stance when urgent the leg.

Legs B (11 units)

This train targets the hamstrings with a Hip joint To spotlight the bearing enlargement.

1. Hamstring curl × 3
2. Leg extension × 3
3. Squat x 1
4. Impotence Romanian deadlift (return)
5. Calf press

Selin confirmed off hip hinges for RDLs, saying, “Your aim with hip hinges is to not prepare your decrease again; it's your aim.” It reaches full hip flexion. As soon as your hip can not transfer any additional, that’s your vary of movement.

[Related: Why Regular Houses Are Weird For Pro Bodybuilders]

Ache and progress

Selin recommends coaching throughout ache so long as you progress and don't overtrain. “The most important signal of progress is your skill to progress in your lifts; ache is irrelevant,” Cielen says. To interrupt via plateaus on the finish of coaching blocks, Cielen incorporates Breakout groups and Drop sets To ignite extra motivation.

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reference

1. Belland, J., Remmert, J., Robinson, Z., Henson, S., and Zordos, M. (2024). Dose-response of resistance coaching: meta-regressions exploring the results of weekly quantity and frequency on muscle hypertrophy and power acquire. Retrieved from https://sportrxiv.org/index.php/server/preprint/view/460

Featured picture: @kuba_sylvester_cielen on Instagram