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Swedish Fitness Model Chris Harnell Talks With Simplyshredded.com

Quick Stats

Age: 36
Height: 6’1″ – 185.5 cm
Weight: 214 lbs. (Off Season) 202 lbs. (Competition Weight)

How did you get started with bodybuilding?

I first started with athletics as a teen and had the high jump as my specialty, then I did some competitions in Sweden and the Nordic countries with good results, but after a couple of years I was introduced to boxing and found it to be more interesting and fun compared to athletics. I got into it really quickly and had my first fight as a light middle weight. After that it was all about boxing and training 6-7 times a week with not much weight training and plenty of cardio. I was a really scrawny kid and had to build more muscle to be more competitive in boxing. After a while I discovered that it was more fun to lift weights because the results were more satisfying.

To see my body change in appearance as it was growing bigger and stronger was a great boost for me and I was also proud of the changes I was making to my body and health.

Where does your motivation come from?

I set goals in my training/work to make it easier for me to be motivated. These goals range from reaching a certain weight or gaining strength in an exercise. Although my main goal is to be the best I can be in all I that I do and this is where my motivation comes into play, to help me reach my goals. I usually do 2-3 shoots and 2-3 competitions every year, so I always have something to look forward to and this alone keeps me very busy and on track when trying to achieve my goals. But like everyone, I do I have ups and downs in my training and the only thing that keeps me going is the goal ahead and the satisfaction when I get there.

One other thing that gets me really motivated is when I meet a client that has the drive and motivation to make their health and fitness better, which really makes it all worthwhile.

What is your training like?

My training has changed during the years; I do a lot of supersets and light weight high repetition training. I stopped doing heavy weights because of injuries and I have noticed that it’s just as effective for muscle gains.

Full Routine:

Monday: Chest/Biceps

  • Incline Bench Press 4×15-20 (Superset with Push Ups)
  • Dumbbells Incline Bench 4×15-20 (Superset with Push Ups)
  • Cable Cross Over 3×15-20
  • Bicep Curls Z-Bar 4×15-20
  • Pull-Ups (Underhand Grip for Biceps) 10-20 reps 4sets
  • Dumbell Curls 4×15-20 (Superset with Rope Curl)

Tuesday: Shoulders/Triceps

  • Shoulder Press Machine 4×15-20
  • Reverse Fly’s 5×15-20
  • Triceps Z-Bar Close Grip Bench 4×15-20
  • Triceps Rope Pushdowns 4×15-20
  • Tricep Pushdowns 4×15-20

Wednesday: Rest Day

  • Recovery

Thursday: Hamstrings/Calves

  • Machine Hamstring Curls (Seated) 4×15-20 +1 Dropset
  • Machine Hamstring Curls (Lying Down) 4×15-20 +1 Dropset
  • Sissy Squats 4×10-15
  • Seated Calf Raises 4×15-20
  • Standing Calf Raises 4×15-20
  • Donkey Calf Raises 4×15-20

Friday: Back

  • Chin Ups – 7 Sets – 1st 33, 2nd 20, 3rd 15, 4th 12, 5th 10, 6th 7, 7th 5 reps
  • Lat Pull Down (Narrow Grip) 4×15-20
  • Seated Rows 5×15

Saturday: Rest Day

  • Recovery

Sunday: Quads

  • Leg Press 5×15-20 + 3 Dropsets
  • Squats 4×15-20 + 3 Dropsets
  • Leg Extensions 4×15-20 + 2 Dropsets

Notes: I do my ab training every other day and it consists of machine ab training and regular crunches. I keep the total reps for abs at 300-400.

What is your diet like?

My diet changes, but a sample day can look like this before competition!

Cutting Diet:

  • Meal 1: EAA Omega3
  • Meal 2: Chicken & Potatoes
  • Meal 3: Cod & Broccoli
  • Meal 4: EAA Omega3
  • Meal 5: Cod & Potatoes
  • Meal 6: Oats & Egg Whites
  • Meal 7: Whey Isolate & Almonds

What has been your biggest accomplishment in the fitness field?

Besides my covers and accomplishments on stage, I have a supplement and fitness store together with my girlfriend Anna-Maria Lacatus who also has been featured here on Simplyshredded, and we are planning to make it a chain here in Sweden.

So without my success on stage and with fitness modelling I would not have been able to open this store making it a success so quickly.

Your own physical feature you are most proud of?

Has to be my abs no doubt.

What is your supplementation like?

  • Protein
  • EAA’s
  • Omega 3
  • BCAA’s
  • Multivitamins
  • Glutamine

Favorite Quote?

“You can’t fly a kite unless you go against the wind and have a weight to keep it from turning a somersault. The same with man. No man will succeed unless he is ready to face and overcome difficulties and is prepared to assume responsibilities.” William J.H. Boetcker

Sponsors: Better Bodies and Ultimate Nutrition
Website: www.chrisharnell.com

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12 Comments

  1. Troy says:

    Best abs/delts I have seen in a while! Amazing job brother

  2. Paul N says:

    Killer abs and shoulders! Great symmetry too!

  3. Swedish fanboy says:

    Best BB of sweden!

  4. Shawn says:

    Really nice article.

  5. tommy says:

    This is my new goal physique, very aesthetic

  6. Jay says:

    Pure animal!

  7. Anonymous says:

    wow crazy delts

  8. Nivek says:

    Excellent article, and great core development. Helping us keep the focus strong

  9. Muscle-base says:

    Fuarkkk, Swedish shredded brah, mirin hard.

  10. Tim says:

    Fucking solid bro, hope to see more in future

  11. Aulia F says:

    nice shape!

  12. jc says:

    looks mad as, thats dedication right there

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