Mr. International Body building Championship - Michael O'Hearn

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Michael O’Hearn grew up in Kirkland, Washington he born on January 26, 1969 of residence -California, USA. He began competing in bodybuilding at 14 and won the Teenage Washington State competition.He’s a four-time Mr. Natural Universe, a former Mr. America, Mr. International and Mr. World. He’s been on more than 500 fitness magazine covers — second only to Arnold Schwarzenegger.

Mike O’Hearn Motivational Quotes


“Don’t just accept where you are at in life. If you want to be better, do better. If you want to be more, do more. It’s all on you. Do it!”
“It always seems impossible until it’s done. Set your goals and get out there and kill it!” 
“When you train hard, the sweeter your day off will be.”
“You must do the things you think you cannot do!”
“Proper form now… Strength forever.”
“Be great today!” 
“If no one thinks you can, then you have to.”

Mike O’Hearn – Workout Routine Plan





Monday morning: Quads

Squats 5-7 x 2-4 x 700+
Leg presses 4 x 10-12 x 2,000
Hack squats 4 x 10-12 x 800
Leg extensions 4 x 10 -12 x stack

Monday Afternoon: Hams

Lying leg curls 4 x 10-12 x stack
Seated leg curls 4 x 10-12 x stack
Walking lunges 4 x 10-12 x 225

Monday night: Cardio
Judo class x 2 hours

Tuesday morning: Chest

Bench presses 5-7 x 2-4 x 500+
Incline barbell presses 4 x 8 x 455
Decline barbell presses 4 x 8 x 405
Flyes 4 x 8 x 140

Tuesday afternoon: Abs

Full decline situps with a 45 pound plate behind my head 3 x 10

Wednesday morning: Back

Deadlifts 7 x 2 x 700
Bent-over rows 4 x 8 x 455-495
Pullups 4 x 8 x 100-150 + bodyweight
Seated rows 4 x 8 x stack
Hyperextensions 4 x 8
Shrugs 4 x 8 x 800

Wednesday afternoon: Calves and abs

Calf raises 5 x 20
Full decline situps with a 45- pound plate behind my head 3 x 10

Wednesday night: Vale Tudo
class, which is mixed martial art
training x 2 hours

Thursday morning: Arms


45 degree incline curls 4 x 10 x 90s
Standing straight-bar curls 4 x 10 x 225
Preachers curls with EZ-curl bar 4 x 10 x 225
Close-grip bench presses 4 x 10 x 455
Pushdowns 4 x 10 x 180
Lying extensions 4 x 10 x 225

Thursday afternoon: Calves and abs

Calf raises 5 x 20
Full decline situps with a 45-
pound plate behind my head
3 x 10

Friday morning: Shoulders

Dumbbell clean and jerks 4 x 10 x 120s
Behind-the-neck presses 4 x 8 x 315
Narrow-grip upright rows 4 x 8 x 225
Front raises 4 x 10 x 60s
Rear-delt-machine laterals 4 x 10 x stack

Friday night: Judo x 2 hours