Muscular Development – July 2019

104 MD musculardevelopment.com July 2019

STAGE PHOTOS NICKY RIZZLES

“From the darkness, cometh the light!” It’s been a hell of year with a whole lot
of darkness and pain but I stood tall and got up every time I was knocked down!
Life will always have its ups and downs, but the idea is to never let your light be
dulled. Tonight, I celebrate a completely different victory; one of personal growth,
healing, and love. Winning contests is just icing on the cake.”

EpiloguE
Just eight days after the New York Pro, Jonathan took to the stage again
at the Puerto Rico Pro and emerged victorious. It was the second pro win of
his career, the first being at the 2015 Chicago Pro. It also qualified him for
the Mr. Olympia, where he also hasn’t been seen onstage since 2015. As of
this writing, he was getting ready to hit his third contest in three consecutive
weekends, the Toronto Pro. It remains to be seen whether he will add that title
to his wins for 2019. But I think it’s obvious that regardless of the outcome in
Canada, and even without the win in Puerto Rico, Jonathan De La Rosa has
shown he is a true champion. Under circumstances that have led many a man
to become bitter, broken shells for the rest of their lives, Jon has chosen to
focus on the positive and started another chapter in his life, one of passion,
gratitude and a zest for each new day. We can all learn from his example. Life
will always have its ups and downs, and there will be times when we all feel
beaten down and damaged beyond repair either physically, emotionally, or
both. It’s up to us to choose where we go from there. Do we stay down and
bemoan our cruel fate and curse those we hold responsible for our dilemma,
or do we stand up and keep moving forward to follow our goals and dreams?
Jonathan De La Rosa decided to pick himself up and not look back, and the
results speak for themselves.

ChEst Workout

Incline Barbell or Dumbbell Press 2 x 15-20

(warm-ups) 4 x 8-10*

Incline Dumbbell Flyes 4 x 10-12

Flat Barbell or Dumbbell Press 4 x 8-10

Cable Crossovers 4 x 10-12

*Jonathan usually alternates pressing with barbells for chest

one week with dumbbells the next.

shouldEr Workout

Dumbbell Lateral Raises 3 x 20-25

(warm-up/pre-exhaust)

Overhead Barbell or Dumbbell Press 4 x 8-10

Reverse Pec Deck for Rear Delts 4 x 12-15

Dumbbell Lateral Raises 4 x 8-10

Wide-grip Barbell Upright Rows 3 x 10-12

BaCk Workout

Pull-ups 3 x 10-12

Lat Pulldowns 4 x 8-10

Barbell Rows (overhand grip) 4 x 8-10

Dumbbell Rows 4 x 8-10

Deadlifts 4 x 8-10

Hyperextensions 3 x 12

arm Workout

Dumbbell Curls 3 x 20-25

Barbell Curls 4 x 8-10

Preacher Curls 4 x 8-12

“Front Double Biceps” Cable Curls 3 x 12

Dumbbell Concentration Curls 3 x 12

Rope Pushdowns 4 x 12-15

Superset with

Overhead Cable Extensions 4 x 12-15

Close-grip Bench Press 4 x 12-15

Overhead Dumbbell Extensions 4 x 12-15

Machine or Bench Dips 4 x 12

lEg Workout

Leg Extensions 6 x 12-15

Squats 4-5 x 10-12

Leg Press 4 x 10-12

Leg Extensions 4 x 8-10

Lying Leg Curls 3 x 8-10

Single Leg Curls, Standing or Lying 3 x 10-12

Dumbbell Stiff-leg Deadlifts 3 x 12-15

Walking Lunges or Step-ups 3 sets (final weeks only)

CalvEs Workout

Standing Calf Raises 4 X 20

Seated Calf Raises 4 x 20

aB Workout

Hanging Leg Raises 3 x 20

Crunches 3 x 20

Side Crunches 3 x 20

rEtro Jon

One problem with publishing training routines of the pros is

that they often don’t represent what the athlete was doing when

he built his outstanding physique in the first place. Those are

the routines that are often more valuable to analyze or even

copy. With that in mind, we thought you might like to look back

at the full training routine Jonathan followed toward the end of

his amateur days as he was training to win the 2011 NPC USA

Championships.