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World Muscle Model Pro Champion AJ Shukoori Talks With Simplyshredded.com

Quick stats:

Age: 32
Weight: 190lbs. – 86kg
Height: 5’11” – 180cm

AJ Shakoori

How did you get started with bodybuilding?

I was heavily involved in fitness as a boy, playing recreational and competitive sports that lead me to the weight room. I was able to see a transformation in a short time.

This brought out my addiction to the mental aspect and the physical attributes that come from weight training and diet manipulation.

AJ Shakoori

Where does your motivation come from?

Watching my body continue to develop and surpass its best each year motivates me enough to keep going.

There is no satisfaction better than self-sacrifice, discipline and hard work.

AJ Shakoori

What workout routine has worked best for you?

I stick to basic training principles. One or two body parts per day, heavy and compound movements.

Monday: Legs

  • Squats – 4 sets, 8-10 reps
  • Walking Lunges – 4 sets, 12 reps/leg
  • Leg Press – 4 sets, 10 reps
  • Lying Leg Curl – 3 sets, 10 reps
  • Leg Extension – 3 sets, 10 reps

Tuesday: Shoulders

  • Dumbbell Shoulder Press – 4 sets, 10 reps
  • Dumbbell Side Lateral Raises – 3 sets, 10 reps
  • Single Arm Cable Side Lateral Raises – 3 sets, 10 reps
  • Front Lateral Raises – 3 sets, 10 reps
  • Rear Delt Fly – 3 sets, 10 reps

Wednesday: Back

  • Weighted Chin Ups – 4 sets to failure
  • T-Bar Row – 4 sets, 10 reps
  • Single Arm Dumbbell Row – 3 sets, 10 reps
  • Deadlift – 4 sets, 8-10 reps

Thursday: Chest/Calves

  • Incline Dumbbell Press – 4 sets, 10 reps
  • Flat Bench – 3 sets, 10 reps
  • Decline Bench – 3 sets, 10 reps
  • Dumbbell Fly – 3 sets, 10 reps
  • Cable Fly – 3 sets, 10 reps
  • Standing Calf Raise – 4 sets, drop sets
  • Seated Calf Raise – 4 sets, drop sets

Friday: Arms

  • Cable Push Down – 4 sets, 10 reps
  • Decline Skull Crushers – 4 sets, 10 reps
  • Weighted Dips – 4 sets to failure
  • Standing Barbell Curl – 3 sets, 10 reps
  • Machine Preacher Curl – 3 sets, 10 reps
  • Concentration Curl – 3 sets, 10-12 reps

Saturday: Off

  • Rest day

Sunday: Off

  • Rest day

AJ Shakoori

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

Deadlifts, Squats and Chin Ups. These are compound and foundation movements.

These exercises encourage strength, endurance and muscular development.

AJ Shakoori

What is your diet like?

My diet consists of high protein, moderate fat and moderate carbohydrates. I incorporate cheat meals, especially in my off season, as my metabolism is fast and I train hard year round.

  • Meal 1: 1 cup of Oats with Berries & 6 Whole Eggs
  • Meal 2: 8oz. Chicken, 1/2 cup of Nuts, 1 cup of Rice & a large Salad with Olive Oil
  • Meal 3: 8oz. Steak & 1 cup of Rice
  • Meal 4: 2 scoops Whey, 2 tbsps. of Peanut Butter & 2 scoops of Waxy Maize
  • Meal 5: 8oz. Fish, 1 cup of Rice & 1/2 cup of Nuts
  • Meal 6: 2 cans of Tuna & 2 tbsps. of Almond Butter

AJ Shakoori

When cutting down do you prefer HIIT or normal cardio?

I prefer steady state cardio over HIIT. I walk on an incline for about a half hour and this has helped me burn fat while maintaining mass.

AJ Shakoori

What is your supplementation like?

Supplementation is so important in weight training and bodybuilding for immune function, muscle building, fat burning and overall health.

My basics are:

  • Multivitamins
  • Protein Powder
  • Omega supplements
  • Pre-workout Supplement

AJ Shakoori

Favorite Quote

“Begin with the end in mind” – Unknown

AJ Shakoori

Website: www.fitnowstudios.com
Photography: Jamie Watling

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  1. Chris says:

    Top work AJ, very impressed at your level of conditioning

  2. bryan says:

    Now that’s a killer body!

  3. dave says:

    #BEAST! shredded as hell

  4. Mark says:

    Goal physique right there

  5. David N. says:


  6. lee halliday says:

    Quote ‘start with the end in mind’ is from Stephen covey 7 habits of highly effective people. Highly recommend it. Stephen passed away last year.

    Top physique mate.

  7. Anonymous says:

    The picture with the black guy photobombing is just too hilarious.

  8. Zach says:

    Totally peeled man! It’s like the Sahara under your skin: No water!

  9. Chad says:

    i wish i had that upper chest… mine doesnt develop

  10. Kev says:

    really inspiring!!!

  11. waqas says:

    great body

  12. Jay says:

    BIG AJ !!!!!! You are the man !!! You used to train me at Extreme Fitness in Pickering !! Congrats on all of your success bro !!

  13. AD says:

    BEASTMODE. And wow, congrats, you might be the only guy on here who actually eats whole eggs. Why waste all the nutrients in the yolk, guys? A little fat doesn’t make you fat, and dietary cholesterol doesn’t matter, not to mention you need these things for healthy testosterone levels.

  14. CTAthlete says:

    Very nice Split, would you change anything if you were cutting??

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