Kizzito Ejam's Muscle Building Program

Kizzito Ejam takes a disciplined approach to gaining mass. He doesn’t want to gain unnecessary size, which it could hinder his martial arts skills. Check out his unique plan.

Kizzito Ejam takes a disciplined approach to gaining mass. He doesn't want to gain unnecessary size, which could hinder his martial arts skills. Check out his unique plan.

Kizzito Ejam's Fitness Program
Watch The Video - 11:55


Muscle Building Regimen

Nutrition

Calories: 2000
Protien: 300g
Carbs: 75-100g
Fats: 50g

My diet plan is simple. I like to maintain a low or no carb and high protein diet. Most of my carbs are high in fiber, (veggies, wheat bran, oatmeal etc.) Also I consume all of my carbs in the morning to early afternoon, and nothing else but protein after that. I tend to not worry about fats but avoid them in the late afternoon and evening.


Training

Day 1 AM-Cardio/Abs
stairmaster stairmaster Stairmaster
10 minute aerobic warm up
10 minute fat burning workout
5 minute interval workout
10 minute cool down

Abs Circuit: 2 rounds
Hanging Pike
1 set of 1 minute
Exercise Ball Crunch
1 set of 1 minute
Oblique Crunches
1 set of 1 minute
Straight-Arm Pulldown
1 set of 1 minute
Seated Barbell Twist
1 set of 1 minute



Day 1 PM-Legs/Abs
leg press leg press Leg Press
3 sets 6-8 reps,
1 drop set of 6-8 reps
leg extensions leg extensions Leg Extensions
3 sets 12-15 reps
seated leg curl seated leg curl Seated Leg Curl
3 set 12-15 reps
Seated Calf Raise Seated Calf Raise Seated Calf Raise
3 sets 12-15 reps
Dumbbell Lunges Dumbbell Lunges Dumbbell Lunges
1 set up and down basketball court

Abs Circuit: 3 rounds
Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
1 set of 1 minute
Exercise Ball Pull-In Exercise Ball Pull-In Exercise Ball Pull-In
1 set of 1 minute
Ab Crunch Machine Ab Crunch Machine Ab Crunch Machine
1 set of 1 minute
Plate Twist Plate Twist Plate Twist
1 set of 1 minute
Jackknife Sit-Up Jackknife Sit-Up Jackknife Sit-Up
1 set of 1 minute



Day 2 AM—Cardio/Abs
Jogging Treadmill Jogging Treadmill Jogging-Treadmill
10 minute warm-up
10 minute moderate incline steady state
10 minute interval,
40 second sprint 20 second steady

Circuit: 5 rounds
Decline Crunch Decline Crunch Decline Crunch
1 set of 1 minute
Gorilla Chin/Crunch Gorilla Chin/Crunch Gorilla Chin/Crunch
1 set of 1 minute
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise
1 set of 1 minute



Day 2 PM—Arms/Abs
Barbell Curl Barbell Curl Barbell Curl
4 set of 6-8 reps
Lying Triceps Press Lying Triceps Press Lying Triceps Press
4 sets of 6-8 reps
Incline Dumbbell Curl Incline Dumbbell Curl Incline Dumbbell Curl
3 sets of 8-10 reps
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown
3 sets of 8-10 reps
Machine Preacher Curls Machine Preacher Curls Machine Preacher Curls
3 sets of 12-15 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback Tricep Dumbbell Kickback
3 sets of 12-15 reps

Abs Circuit: 2 rounds
Decline Crunch Decline Crunch Decline Crunch
1 set of 1 minute
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise
1 set of 1 minute
Hanging Pike Hanging Pike Hanging Pike
1 set of 1 minute
Air Bike Air Bike Air Bike
1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown Straight-Arm Pulldown
1 set of 1 minute



Day 3 AM—Cardio/Abs
Jogging-Treadmill Jogging-Treadmill Jogging-Treadmill
20 minute steady state
Stairmaster Stairmaster Stairmaster
10 minute interval

Circuit: 3 rounds
Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
1 set of 1 minute
Exercise Ball Crunch Exercise Ball Crunch Exercise Ball Crunch
1 set of 1 minute
Oblique Crunches Oblique Crunches Oblique Crunches
1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown Straight-Arm Pulldown
1 set of 1 minute
Seated Barbell Twist Seated Barbell Twist Seated Barbell Twist
1 set of 1 minute



Day 3 PM—Chest/Abs
Decline Barbell Bench Press Decline Barbell Bench Press Decline Barbell Bench Press
3 sets of 10, 8, 6 reps
Neck Press Neck Press Neck Press
3 sets of 10, 8, 6 reps
Reverse Triceps Bench Press Reverse Triceps Bench Press Reverse Triceps Bench Press
2 sets of 15 reps
Machine Bench Press Machine Bench Press Machine Bench Press
2 sets of 8 reps
Cable Crossover Cable Crossover Cable Crossover
2 sets of 12-15 reps
Butterfly Butterfly Butterfly
2 sets of 12-15 reps
Bench Dips Bench Dips Bench Dips
1 set to failure

Abs Circuit: 3 rounds
Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
1 set of 1 minute
Exercise Ball Pull-In Exercise Ball Pull-In Exercise Ball Pull-In
1 set of 1 minute
Ab Crunch Machine Ab Crunch Machine Ab Crunch Machine
1 set of 1 minute
Plate Twist Plate Twist Plate Twist
1 set of 1 minute
Jackknife Sit-Up Jackknife Sit-Up Jackknife Sit-Up
1 set of 1 minute



Day 4 AM—Cardio/Abs
aerobics aerobics Stairmaster
10 minute aerobic warm up
10 minute fat burning workout
5 minute interval workout
10 minute cool down

Abs Circuit: 2 rounds
Hanging Pike Hanging Pike Hanging Pike
1 set of 1 minute
Exercise Ball Crunch Exercise Ball Crunch Exercise Ball Crunch
1 set of 1 minute
Oblique Crunches Oblique Crunches Oblique Crunches
1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown Straight-Arm Pulldown
1 set of 1 minute
Seated Barbell Twist Seated Barbell Twist Seated Barbell Twist
1 set of 1 minute



Day 4 PM—Shoulders/Traps/Abs
Seated Barbell Military Press Seated Barbell Military Press Seated Barbell Military Press
3 sets of 6-8 reps
Arnold Dumbbell Press Arnold Dumbbell Press Arnold Dumbbell Press
2 sets of 12-15 reps
Side Lateral Raise Side Lateral Raise Side Lateral Raise
2 sets of 12-15 reps
Front Dumbbell Raise Front Dumbbell Raise Front Dumbbell Raise
2 sets of 12- 15 reps

Superset
Barbell Shrug Barbell Shrug Barbell Shrug
2 sets of 15-20 reps
Barbell Shrug Behind The Back Barbell Shrug Behind The Back Barbell Shrug Behind The Back
2 sets of 15-20 reps

Abs Circuit: 5 rounds
Decline Crunch Decline Crunch Decline Crunch
1 set of 1 minute
Gorilla Chin/Crunch Gorilla Chin/Crunch Gorilla Chin/Crunch
1 set of 1 minute
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise
1 set of 1 minute



Day 5 AM—Cardio/Abs
Walking, Treadmill Walking, Treadmill Walking, Treadmill
10 minute warm-up
10 minute moderate incline steady state
10 minute interval, 40 second sprint 20 second steady

Abs Circuit: 2 rounds
Decline Crunch Decline Crunch Decline Crunch
1 set of 1 minute
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise
1 set of 1 minute
Hanging Pike Hanging Pike Hanging Pike
1 set of 1 minute
Air Bike Air Bike Air Bike
1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown Straight-Arm Pulldown
1 set of 1 minute



Day 5 PM—Back/Abs
Pullups Pullups Pullups
2 warm up sets of 20 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
3 sets of 6-8 reps
Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown
3 sets of 8-10 reps
Seated Cable Rows Seated Cable Rows Seated Cable Rows
3 sets of 6-8 reps
Bent Over Barbell Row Bent Over Barbell Row Bent Over Barbell Row
3 sets of 6-8 reps
Straight-Arm Pulldown Straight-Arm Pulldown Straight-Arm Pulldown
2 sets of 12-15 reps

Abs Circuit: 3 rounds
Decline Crunch Decline Crunch Decline Crunch
1 set of 1 minute
Gorilla Chin/Crunch Gorilla Chin/Crunch Gorilla Chin/Crunch
Gorilla Crunches
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise
1 set of 1 minute
Air Bike Air Bike Air Bike
1 set of 1 minute
Russian Twist Russian Twist Russian Twist
1 set of 1 minute



Day 6 AM—Swimming
Swimming Swimming
45 Minutes



Day 6 PM: Legs/Abs
Leg Press Leg Press Leg Press
3 sets 6-8 reps,
1 drop set of 6-8 reps
Leg Extensions Leg Extensions Leg Extensions
3 sets 12-15 reps
Seated Leg Curl Seated Leg Curl Seated Leg Curl
3 set 12-15 reps
Seated Calf Raise Seated Calf Raise Seated Calf Raise
3 sets 12-15 reps
Dumbbell Lunges Dumbbell Lunges Dumbbell Lunges
1 set up and down basketball court

Abs Circuit: 3 rounds
Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
1 set of 1 minute
Exercise Ball Pull-In Exercise Ball Pull-In Exercise Ball Pull-In
1 set of 1 minute
Ab Crunch Machine Ab Crunch Machine Ab Crunch Machine
1 set of 1 minute
Plate Twist Plate Twist Plate Twist
1 set of 1 minute
Jackknife Sit-Up Jackknife Sit-Up Jackknife Sit-Up
1 set of 1 minute



Day 7 AM—Swimming
Swimming Swimming
45 Minutes



Day 7 PM—Arms/Abs
Barbell Curl Barbell Curl Barbell Curl
4 set of 6-8 reps
Lying Triceps Press Lying Triceps Press Lying Triceps Press
4 sets of 6-8 reps
Incline Dumbbell Curl Incline Dumbbell Curl Incline Dumbbell Curl
3 sets of 8-10 reps
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown
3 sets of 8-10 reps
Machine Preacher Curls Machine Preacher Curls Machine Preacher Curls
3 sets of 12-15 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback Tricep Dumbbell Kickback
3 sets of 12-15 reps

Abs Circuit: 2 rounds
Decline Crunch Decline Crunch Decline Crunch
1 set of 1 minute
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise
1 set of 1 minute
Hanging Pike Hanging Pike Hanging Pike
1 set of 1 minute
Air Bike Air Bike Air Bike
1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown Straight-Arm Pulldown
1 set of 1 minute



Supplements

There are a few things I like to keep in my supplement arsenal when I'm building muscle. I'll take 25-30 grams of whey protein with 5 grams of BCAAs and Beta Alanine an Hour before my workout. Right before I head to the gym I'll take Optimum nutrition AMIN.O energy. Post Workout I take 50-60 grams of whey with 5 grams of glutamine and 5 grams of BCAAs. BCAAs are the one supplement that I take consistently throughout the day.

Pre-Workout
Optimum BCAA Optimum BCAA
5g an hour before workout
100% Whey Protein 100% Whey Protein
25-30g an hour before workout
Threshold Beta-Alanine Powder
An hour before workout
Essential AmiN.O. Energy Essential AmiN.O. Energy
Right before workout
Post-Workout
100% Whey Protein 100% Whey Protein
50-60g after workout
Glutamine Powder Glutamine Powder
5g after workout
Optimum BCAA Optimum BCAA
5g after workout


Fitness 360


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