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

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.

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

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.

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