“Success is the sum of alot of little changes that result in a desired outcome”-Marco
Name: Marco Murcia Robinson
Start age: 19
Current age: 26
Start weight: 8
End of transformation weight: 9stone
Height: 5ft 8inch
Total weight lost or weight gain: 12.5 stone – 3.5 stone muscle gain
Why did you decided to transform?
My aunty had a bodybuilding gym and after one curious look inside as a young boy i was hooked instantly. I was always the small skinny one but i had a relentless work ethic and attitude, i just needed to add some substance to support my mentality. Bodybuilding fitted this perfectly.
What keeps you motivated?
Motivation for me is highly intrinsic, it comes from within, weight training is therapy for me, i needy medication daily. The physique has now become secondary, a sort of welcome side effect.
How often do you workout?
I work out 5 days a week.
Please share your workout routine:
Mon: chest, flat bench press 6 sets pyramids. Incline dumbells 6 sets 3 heavy 3 light. Decline dumbells 6 sets 3 heavy 3 light. Incline flys 4 sets failure. Cable flys 6 sets failure.
Tues: Back. Deadlifts 7 sets, pyramids. Cable rows 4 sets full stack faliure. Lateral pull downs 4 sets pyramids. One arm dumbell rows 3 sets 12reps. Rear delts 4 sets failure.
Wed: legs. Squats 7 sets pyramids. One leg alternating leg press 4 sets 15 reps. Legs extension superset with hamstrings 4 sets. Calve raises 7 sets failure, pistol squats raied to calve extenion. 3 sets failure.
Thu: shoulders and stomach. Seated dumbell presses 5 sets 12 reps. Front raises 25kg plate superset with dumbells 4 sets failure. Side raises dumbells superset 20kg to 17kg to 12kg 4 sets. Shrugs with dumbells 60kg 30 sec recovery 5 sets. Rear delt raises superset with reverse flys 5kg plates failure 4 sets. Sit ups with 15kg plate 4 sets to failure. Hanging leg raises 5 sets to failure. Oblique raises 4 sets failure. Hammer smashes (on tractor tyre) 4 sets failure. Medicine ball throw downs 5 sets failure.
Fri: Arms. Weighted tricep dips 60kg plates. 5 sets to failure. Ez bar tricep extensions 4 sets 15 reps. Tricep kick backs 4 sets 15 reps. Rope push downs 4 sets 15 reps. Straight bar bicep curls 21′s 3 sets. Zottman curls 4 sets 12 reps. Close grip pull ups 3 sets failure. Incline dumbell curls 4 sets 12 reps. Concentration curls 4 sets 8 reps.
Do you have a favorite quote?
“Whether you think you can or you think you cant, your probably right”
Your future fitness goals?
Gain sponsorship and continue to help people transform their lives.
Any advice or tips for aspiring transformers?
Success is the sum of alot of little changes that result in a desired outcome, start now and change one thing for the better every day. Become aware that everything you do is a choice.
Check out Marco’s Instagram page for lots of tips and motivation: