Marc Hector Headshot

MARC HECTOR

UKBFF/IFBB Amateur Bodybuilder

  • Height: 5'10"
  • Residence: Leicester, UK
  • Contest Weight: 218
  • Current Weight: 231

Marc Hector (BIO)

Marc has been training for the past 10 years and  started competing in late 2012. He’s from the UK and works in the leisure industry. He takes pride in his work, and takes even more pride in the fact that his lifestyle creates sport opportunities for students, so they can in turn learn and lead a healthy life. Marc also moonlights as a qualified personal trainer, and when time allows, he trains clients so they too can reach their own personal stars, as it were..

In the world of competition, Marc’s previously competed in the 90kg category. He’s made it his focus to compete in the100kg category before long. This will be a big step up in weight, but through hard work, time and dedication, it’s where Marc feels he needs to get to in order to fulfill  his ultimate goal – of becoming an IFBB pro.

Contest History

  • 2012 UKBFF Stars of Tomorrow – Beginners 1st
  • 2013 UKBFF UK National – Up to 90kg 1st
  • 2013 IFBB Europe – Up to 85kg 8th

HOW TO TRAIN LIKE MARC

Yellow Seperator

Day 1: Chest

Incline bench press: 4-5 x 8-12

Flat dumbbell flys: 4 x 8-10

Decline dumbbell press: 4 x 8-12

Flat bench press: 4 x 8-12

Dumbbell pullover: 3-4 x 8-10

Day 2: Hamstrings & Calves

Cambered leg curl: 4-5 x 8-12

Stiff leg deadlift: 4-5 x 8-12

Good morning: 4 x 10-12

Standing leg curl: 4 x 8-10 reps rest pause last three sets for 10 seconds aim for 5 more reps

Seated calf raise: 4 x 10-15

Calf press: 4 x 15-20

Day 3: Back

Chin ups: 3-4 x 10

Standing bar pulldown: 3-4 x 10-12

Dumbbell row: 4 x 8-12

T-bar row: 4 x 8-10

Barbell row: 4 x 8-10

Hyperextensions: 3-4 x 12-15

Day 4: Shoulders & Traps

Warm up:

Int. & Ext. shoulder rotations: 3 x 10-15

Scaption – 3 x 10-12

Workout:

Seated dumbbell press: 4 x 8-10

Seated lateral raise: 4 x 8-12

Front dumbbell raise: 4 x 8-10

Incline bench rear lateral raise: 4 x 8-12

Upright row: 4 x 10-12

Dumbbell shrugs: 3-4 x 10-12

Behind back barbell shrugs: 3-4 x 10-12

Day 5: Quads & Calves

Leg extension: 5 x 10-15 – rest pause last three sets for 10 seconds aim for 5 more reps

Squats: 4-5 x 10-15

Leg press: 4 x 10-12 – rest pause last three sets for 10 seconds aim for 5 more reps

Hack squat: 4 x 10-15 – negative 5 seconds slowly down

Standing calf raise: 4-5 x 10-15

Standing calf raise: 3-4 x 8-10 – superset heels pointing in and heels point out

Day 6: Arms

Hammer curl: 4 x 8-10

Triceps rope push down: 4 x 10-12

Incline dumbbell curl: 4 x8-10

Overhead rope extension: 4 x 10-12

Concentration curl: 3-4 x 8-10

Triceps kickbacks: 3-4 x 10-12

Day 6: Arms

Hammer curl: 4 x 8-10

Triceps rope push down: 4 x 10-12

Incline dumbbell curl: 4 x8-10

Overhead rope extension: 4 x 10-12

Concentration curl: 3-4 x 8-10

Triceps kickbacks: 3-4 x 10-12

Day 1: Chest

Incline bench press: 4-5 x 8-12

Flat dumbbell flys: 4 x 8-10

Decline dumbbell press: 4 x 8-12

Flat bench press: 4 x 8-12

Dumbbell pullover: 3-4 x 8-10

Day 2: Hamstrings & Calves

Cambered leg curl: 4-5 x 8-12

Stiff leg deadlift: 4-5 x 8-12

Good morning: 4 x 10-12

Standing leg curl: 4 x 8-10 reps rest pause last three sets for 10 seconds aim for 5 more reps

Seated calf raise: 4 x 10-15

Calf press: 4 x 15-20

Day 3: Back

Chin ups: 3-4 x 10

Standing bar pulldown: 3-4 x 10-12

Dumbbell row: 4 x 8-12

T-bar row: 4 x 8-10

Barbell row: 4 x 8-10

Hyperextensions: 3-4 x 12-15

Day 4: Shoulders & Traps

Warm up:

Int. & Ext. shoulder rotations: 3 x 10-15

Scaption – 3 x 10-12

Workout:

Seated dumbbell press: 4 x 8-10

Seated lateral raise: 4 x 8-12

Front dumbbell raise: 4 x 8-10

Incline bench rear lateral raise: 4 x 8-12

Upright row: 4 x 10-12

Dumbbell shrugs: 3-4 x 10-12

Behind back barbell shrugs: 3-4 x 10-12

Day 5: Quads & Calves

Leg extension: 5 x 10-15 – rest pause last three sets for 10 seconds aim for 5 more reps

Squats: 4-5 x 10-15

Leg press: 4 x 10-12 – rest pause last three sets for 10 seconds aim for 5 more reps

Hack squat: 4 x 10-15 – negative 5 seconds slowly down

Standing calf raise: 4-5 x 10-15

Standing calf raise: 3-4 x 8-10 – superset heels pointing in and heels point out

Day 6: Arms

Hammer curl: 4 x 8-10

Triceps rope push down: 4 x 10-12

Incline dumbbell curl: 4 x8-10

Overhead rope extension: 4 x 10-12

Concentration curl: 3-4 x 8-10

Triceps kickbacks: 3-4 x 10-12

Day 1: Chest

Incline bench press: 4-5 x 8-12

Flat dumbbell flys: 4 x 8-10

Decline dumbbell press: 4 x 8-12

Flat bench press: 4 x 8-12

Dumbbell pullover: 3-4 x 8-10

Meal 1

Porridge oats

egg whites and a few whole eggs

FLEX FREAK

VITA FREAK®

Meal 2

Sweet potatoes

chicken

Green vegetables OR GREENS FREAK®

Meal 3: Pre-Workout

Pasta and mince

RIPPED FREAK® PRE-WORKOUT

AMINO FREAK

CREATINE FREAK

Meal 4: Post-Workout

PROTEIN FREAK with oats & banana

AMINO FREAK

CREATINE FREAK

Meal 5: Post-Workout

White potato

Chicken

Avocado

Meal 6 

Steak

Green vegetables

Meal 4: Post-Workout

Cottage cheese

Walnuts

Meal 4: Post-Workout

Cottage cheese

Walnuts

Meal 1

Porridge oats

egg whites and a few whole eggs

FLEX FREAK

VITA FREAK®

Meal 2

Sweet potatoes

chicken

Green vegetables OR GREENS FREAK®

Meal 3: Pre-Workout

Pasta and mince

RIPPED FREAK® PRE-WORKOUT

AMINO FREAK

CREATINE FREAK

Meal 4: Post-Workout

PROTEIN FREAK with oats & banana

AMINO FREAK

CREATINE FREAK

Meal 5: Post-Workout

White potato

Chicken

Avocado

Meal 6 

Steak

Green vegetables

Meal 4: Post-Workout

Cottage cheese

Walnuts

Meal 1

Porridge oats

egg whites and a few whole eggs

FLEX FREAK

VITA FREAK®

Flex Freak

Vita Freak®

Amino Freak

Creatine Freak

Ripped Freak® pre-workout

Protein Freak

Greens Freak®

Protein Freak

Greens Freak®

Flex Freak

Vita Freak®

Amino Freak

Creatine Freak

Ripped Freak® pre-workout

Protein Freak

Greens Freak®

Flex Freak

Vita Freak®

Amino Freak

Creatine Freak

Ripped Freak® pre-workout

TRAINING

 

Incline bench press: 4-5 x 8-12Flat dumbbell flys: 4 x 8-10

Decline dumbbell press: 4 x 8-12

Flat bench press: 4 x 8-12

Dumbbell pullover: 3-4 x 8-10


Cambered leg curl: 4-5 x 8-12

Stiff leg deadlift: 4-5 x 8-12

Good morning: 4 x 10-12

Standing leg curl: 4 x 8-10 reps rest pause last three sets for 10 seconds aim for 5 more reps

Seated calf raise: 4 x 10-15

Calf press: 4 x 15-20


Chin ups: 3-4 x 10

Standing bar pulldown: 3-4 x 10-12

Dumbbell row: 4 x 8-12

T-bar row: 4 x 8-10

Barbell row: 4 x 8-10

Hyperextensions: 3-4 x 12-15

Warm up:

Int. & Ext. shoulder rotations: 3 x 10-15

Scaption – 3 x 10-12

Workout:

Seated dumbbell press: 4 x 8-10

Seated lateral raise: 4 x 8-12

Front dumbbell raise: 4 x 8-10

Incline bench rear lateral raise: 4 x 8-12

Upright row: 4 x 10-12

Dumbbell shrugs: 3-4 x 10-12

Behind back barbell shrugs: 3-4 x 10-12


Leg extension: 5 x 10-15 – rest pause last three sets for 10 seconds aim for 5 more reps

Squats: 4-5 x 10-15

Leg press: 4 x 10-12 – rest pause last three sets for 10 seconds aim for 5 more reps

Hack squat: 4 x 10-15 – negative 5 seconds slowly down

Standing calf raise: 4-5 x 10-15

Standing calf raise: 3-4 x 8-10 – superset heels pointing in and heels point out

Hammer curl: 4 x 8-10

Triceps rope push down: 4 x 10-12

Incline dumbbell curl: 4 x8-10

Overhead rope extension: 4 x 10-12

Concentration curl: 3-4 x 8-10

Triceps kickbacks: 3-4 x 10-12

MEAL PLANS

 

Porridge oats

egg whites and a few whole eggs

FLEX FREAK™

VITA FREAK®

Sweet potatoes

chicken

Green vegetables OR GREENS FREAK®

 

Pasta and mince

RIPPED FREAK® PRE-WORKOUT

AMINO FREAK™

CREATINE FREAK™

 

PROTEIN FREAK™ with oats & banana

AMINO FREAK™

CREATINE FREAK™

 

White potato

Chicken

Avocado

 

Steak

Green vegetables

Meal 4: Post-Workout

Cottage cheese

Walnuts

SUPPLEMENTS

Flex Freak

Vita Freak®

Amino Freak

Creatine Freak

Protein Freak™

Greens Freak®

Ripped Freak® pre-workout

GALLERY

Black Seperator
Share on FacebookTweet about this on TwitterShare on Google+
Don't miss out!
GET ON THE LIST.
The latest updates and exclusive content delivered straight to your inbox.
SUBMIT
We won't share your info with anyone, and you can unsubscribe anytime.
EXCLUSIVE TRAINING TIPS AND PRODUCT INFO -  NOW AVAILABLE ON OUR YOUTUBE CHANNEL.
SUBSCRIBE