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Cyberflexing.com Exclusive Interview With IFBB Pro Physique Athlete And Personal Trainer Alex Carneiro

Cyberflexing.com Exclusive Interview With IFBB Pro Physique Athlete And Personal Trainer Alex Carneiro

Quick Bio:

Age: 29
Height: 5’11” – 180 cm
Contest Weight: 190 lbs – 86 kg
Off-Season Weight: 207 lbs – 94 kg
Location: Denver, Colorado, United States

Cyberflexing.com Exclusive Interview With IFBB Pro Physique Athlete And Personal Trainer Alex Carneiro

How did you get started with bodybuilding?

I began this journey in the summer of 2008. My parents had left me with my older brother during my summer vacation and he immediately realized I was going to be bored the entire summer if I had stayed home and played videos games all summer, since I was nowhere near my friends. My brother then decided to venture me into his local gym where he himself would go once in a while for the occasional spinning class or lifting session.

It only took a few steps into that gym and seeing the big guys that at that moment I told myself “I want to look like these guys one day”. So it became part of my life ever since I was 17.

What keeps you motivated?

Motivation comes from wanting to be the best out there. I stay motivated daily by thinking that all my hard work pays off in the end. At first when I began my journey into the fitness world I did not know this as I was not planning on doing as much as I have today, however now I truly know that hard work DOES pay off and keeping my eye sight on what I want keeps me moving and training every day. Being part of the Optimum Nutrition Team also keeps me constantly motivated to be the best as I am representing the best.

Cyberflexing.com Exclusive Interview With IFBB Pro Physique Athlete And Personal Trainer Alex Carneiro

What is your current workout routine?

It changes frequently and based on my goals but this is what I did last week:

DAY 1: Back Width Workout

  • Machine Pull-Ups 5 x 12-15
  • Wide Grip Lat Pulldowns 5 x 12-15
  • Reverse Grip Lat Pulldowns 5 x 12-15
  • V-Bar Lat Pulldowns 5 x 12-15
  • Dumbbell Pullovers 5 x 12-15
  • Lat Pulldowns with Rope 5 x 12-15

* I stretch in between all sets for about 10 seconds to open up the lats

DAY 2: Chest/Calves

  • Smith Machine Incline Bench Press 4 x 12-15
  • Cable Crossovers 4 x 12-15
  • Machine Bench Press 4 x 12-15
  • Pec Deck Flyes 1 x 100
  • Hammer Strength Incline Bench Press 4 x 12-15
  • Seated Calf Extensions 7 x 21
  • Standing Calf Extensions* 7 x 21
  • Standing Bodyweight Calf Raises 1 Set till failure

* Switching feet/toe positioning every 7 reps

DAY 3: Quads/Hamstrings

  • Smith Machine Squats 5 x 15
  • Leg Press 5 x 10
  • Walking Lunges 4 x 12 (each leg)
  • Leg Extensions 4 x 25
  • Seated Leg Curls 4 x 25

*Foam roll and stretch for 5 to 10 minutes after every leg workout

DAY 4: Back Thickness Workout

  • Close Grip Machine Pull-Ups 3 x 15
  • One-Arm Dumbbell Row 4 x 12
  • Wide Grip Bent-Over Barbell Rows 4 x 12
  • Barbell Shrugs 5 x 10
  • Wide Grip Seated Cable Rows 3 x 12
  • Close Grip Seated Cable Rows 3 x 12
  • Low Back Extensions 4 x 20

DAY 5: Biceps/Triceps

  • Cable Biceps Curls 1 x 100
  • Triceps Rope Extensions 1 x 100
  • Decline Bench Triceps EZ Bar Skull Crushers 4 x 10-12
  • Dips on machine with weights 4 x 12
  • Overhand Triceps Bar Extensions 4 x 15
  • Dumbbell Hammer Curls 4 x 12-15
  • Standing Alternating Dumbbell Curls 4 x 12-15
  • Standing Biceps 21’s x 2

* I stretch my arms in between each set

DAY 6: Upper Chest/Abs

  • Smith Machine Incline Press 1 x 50
  • Incline Hammer Strength Press 4 x 10
  • Incline Dumbbell Flyes 4 x 20
  • Low Cable Flyes 4 x 15
  • Twisting Hanging Leg Raises 4 x 10 (each side)
  • Hanging Leg Raises 4 x 15
  • Cable Rope Crunches 4 x 20

Cyberflexing.com Exclusive Interview With IFBB Pro Physique Athlete And Personal Trainer Alex Carneiro

If you had to choose only 3 exercises, what would they be and why?

If I had to only choose three I would choose the deadlift, the sled push and the landmine floor press, all three of these movements work several muscles at a time and are worth adding to any routine of any goals one might have.

Competition history:

  • 2015 IFBB Mile High Pro – 3rd
  • 2015 IFBB Muscle Contest Vegas Atlantis – 3rd
  • 2015 IFBB Muscle Contest L.A. Grand Prix Pro – 4th
  • 2015 IFBB Governor’s Cup – 5th
  • 2014 IFBB Mile High Pro – 2nd
  • 2014 IFBB Muscle Contest L.A. Grand Prix Pro – 6th
  • 2013 IFBB Mr. Olympia – 10th
  • 2013 IFBB Greater Gulf States – 2nd
  • 2013 IFBB Muscle Contest L.A. Grand Prix Pro – 3rd
  • 2012 IFBB Houston Pro – 2nd
  • 2012 IFBB Muscle Contest L.A. Grand Prix Pro – 5th
  • 2012 IFBB Governor’s Cup – 2nd
  • 2011 NPC Jr. Nationals – 1st Place Class A Qualified to be IFBB Pro
  • 2011 NPC Jr. USAs – 3rd Class A
  • 2011 NPC Northern Championships Height Class Winner – 1st
  • 2011 NPC Muscle Contest Championships Height C – 1st *Overall Champion Men’s Physique
  • 2010 Olympia Muscle and Fitness Model – 3rd

What is your favourite form of cardio?

All forms. The body needs more than just lifting weights. Whether it’s running, spinning, rowing or even running a Spartan. There is no form of cardio I don’t include.

Cyberflexing.com Exclusive Interview With IFBB Pro Physique Athlete And Personal Trainer Alex Carneiro

What is your diet like?

  • Meal 1: 6 egg whites + 1 full egg yolk , ¾ cup oats & 1 scoop Whey Protein
  • Meal 2: 6 oz chicken, tilapia or turkey with 7 oz sweet potato + 1 cup steamed veggies
  • Meal 3: 6 oz chicken, tilapia or turkey + 1 cup white rice + 10 asparagus sticks
  • Meal 4: 1 ½ scoop Whey Protein + 1 oz unsalted almonds
  • Meal 5: 7 oz salmon or steak with 6 oz sweet potato and 1 cup steamed veggies
  • Meal 6: 1 cup fat-free Greek yogurt, 1 scoop casein + 10 almonds in the mix

What supplements do you use?

All Optimum Nutrition:

  • 100% Whey Gold Standard
  • Mutli-mineral/Vitamin
  • Vitamin C
  • HMB
  • Fish Oil
  • CLA
  • L-Arginine
  • Creatine Monohydrate
  • BCAA + Glutamine

Cyberflexing.com Exclusive Interview With IFBB Pro Physique Athlete And Personal Trainer Alex Carneiro

Website: AlexCarneiro.com

Facebook: Alex Carneiro

Instagram: alexcarneiro

Twitter: @alex_mcarneiro

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