Frank McGrath

Mr. Canada 2003Location: Dunville, Newfoundland, Canada.
Date of Birth: August 9, 1978
Place of Birth: St. John's , Newfoundland, Canada.
Height: 5'11
Off Season Weight: 265 lbs.
Competition Weight: 240 lbs. 






















Workout Routines:

Day 1: Chest

• Incline Barbell Press: 4 sets x 12-6 reps
• Flat Dumbbell Press: 4 sets x 12-8 reps
• Incline Dumbbell Flyes: 3 sets x 12-8 reps
• Dumbbell Pullovers: 3 sets x 12-10 reps
• Cable Crossovers: 4 sets x 15-12 reps

Day 2: Back

• Barbell Rows: 4 sets x 12-6 reps
• T-Bar Rows: 4 sets x 12-8 reps
• Underhand Grip Pulldowns: 3 sets x 12-10 reps

Day 3: Off



















Day 4: Legs

• Leg Extensions: 4 sets x 20 reps (warm-up)
• Leg Press: 4 sets x 20-12 reps
• Hack Squats: 4 sets x 15-10 reps
• Lunges: 3 sets x 15-12 reps
• Stiff-legged Deadlifts: 4 sets x 12-8 reps
• Lying Leg Curls: 4 sets x 15-10 reps

Day 5: Delts

• Barbell Military Press: 4 sets x 12-6 reps
• Seated Side DB Lateral Raises: 4 sets x 12-8 reps
• Bent Rear Delt Lateral Raises: 4 sets x 12-10 reps
• Hammer Strength Machine Press: 3 sets x 12-10 reps
• DB Shrugs: 4 sets x 12-8 reps

Day 6: Arms

• Barbell Curls: 4 sets x 12-6 reps
• Alternating Dumbbell Curls: 4 sets x 12-8 reps
• Preacher Machine Curls: 4 sets x 15-10 reps
• Close Grip Bench Press: 4 sets x 15-8 reps
• Skullcrushers: 4 sets x 12-8 reps
• Pushdowns: 4 sets x 15-10 reps

Day 7: Off