Guy Cisternino

IFBB Professional Bodybuilder

  • D.O.B. - Paterson, NJ
  • From -
  • Height - 5'6"
  • Weight - 212 lbs.

After years of dreaming of being a competitive bodybuilder, Guy finally stepped onstage in 2003, still unsure of his full potential. After a few years of competing on the local NPC level, he decided in 2005 to take his career to the next level. After taking a year and a half off from 2005-2007, Guy returned to the stage to win another local show, then went on to win a Jr. National show a few weeks later. This success led to his first attempt to secure a pro card at the 2007 Nationals, where Guy came in a close second to Jose Raymond. After taking another year off to work on his physique, Guy focused his sights on the 2008 Nationals and came in better than ever, winning the stacked middleweight class and earning his place as a new IFBB pro.

Read More
Blog: Guy Cisternino Video Blog April 23, 2013
MASS STACK 2.0 - All New!
  • MONDAY / LEGS
    • Leg extensions
      • 4 sets 15-20 reps
    • Squats
      • 4 sets 12-15 reps
    • Leg presses
      • 4 sets 12-15 reps
    • Hack squats or vertical leg press
      • 4 sets 12-15 reps
    • Sissy squats or lunges
      • 4 sets to failure
    • Lying ham curls or stiff leg dead lifts
      • 4 sets 15-20 reps
    • Seated ham curls
      • 4 sets 15-20 rep
  • TUESDAY
    • Rest
  • WEDNESDAY / BACK
    • Hammer strength pull downs
      • 4 sets 12-15 reps
    • Barbell rows
      • 4 sets 12-15 reps
    • Db rows
      • 4 sets 12-15 reps
    • High pulley close grip pull downs
      • 4 sets12-15 reps
    • Seated cable rows superset with pull overs
      • 4 sets 12-15 reps
    • Deadlifts
      • 4 sets 10-15 reps
  • THURSDAY / CHEST
    • Flat barbell bench
      • 4 sets 10-12 reps
    • Flat flys
      • 4 sets 15-20 reps
    • Incline db presses
      • 4 sets 10-12 reps
    • Incline flys
      • 4 sets 12-15 reps
    • Free motion flys or cable cross overs
      • 12-15 reps
  • FRIDAY / SHOULDERS
    • Db lateral raises
      • 4 sets 15-20 reps
    • High grip Reverse pec dec
      • 4 sets 12-15 reps
    • Db or barbell shoulder presses
      • 4 sets 10-12 reps
    • Palms up db raises
      • 4 sets 12-15 reps
    • Upright rows
      • 4 sets 12-15 reps
    • Shrugs
      • 12-15 reps superset with free motion presses
  • SATURDAY
    • Rest
  • SUNDAY/ ARMS
    • Machine preacher curls palms back
      • 4 sets 15-20 reps
    • Barbell curls
      • 4 sets 12-15 reps
    • 21s
      • 4 sets 12-15 reps
    • Hammer curls
      • 12-15 reps
    • Rope pull downs
      • 4 sets 12-15 reps
    • Close grip bench
      • 4 sets 12-15 reps
    • Skull crushers superset with 1/3 rep close grip presses elbows flared out
      • 4 sets 12-15 reps
    • Dips
      • 4 sets 12-15 reps
  • ****usually I drop set last set of every exercise either a single, double, or triple drop.

Meal 1

  • 10 oz steak
  • 1/3 cup cream of rice
  • 2 oz almonds

Meal 2

  • 10 oz chicken
  • 1 cup white rice
  • 1 cup black beans
  • 1 cup string beans
  • 1 Tbsp olive oil

Meal 3

  • 10 oz chicken
  • 10 oz yams
  • 1 Tbsp olive oil
  • 1 cup green beans

Meal 4

  • 10 oz chicken
  • 1 cup white rice
  • 1 Tbsp olive oil
  • Small salad

Meal 5

  • 10 oz chicken
  • 1/3 cup cream of rice
  • 2 oz almonds
  • 1 cup asparagus

Meal 6

  • 10 oz chicken
  • 1 cup asparagus

Pre-Workout

  • 2 scoops N.O.-XPLODE™ or 1 scoop HYPER FX

Intra-Workout

  • 50 g carbs mixed with 1 scoop AMINO X

Post-Workout

  • 3 scoops SYNTHA-6, 100 g carbs
  • 30 min. later - 2 scoops CELLMASS

Before bed

  • 2 scoops CELLMASS

Notes

  • This is Guy's 2011 offseason diet