Milos Sarcev's Giant Sets
Bodybuilder
Personal info
Nicknames Mishko (The Mind)
Born January 17, 1964 (age 56) Bečej, SFR Yugoslavia
Height 5ft 9 in (175 cm)
Weight 240 lb (109 kg)
Professional career
Best win Mr.Universe 1989
Born in Becej,Serbia,Milos is a professional bodybuilder known for his perfect proportion and aesthetics.Milos had always been a lover of fitness from an early age, taking part in soccer, basketball, karate, judo, aikido and swimming in high school. These sports led him into the gym, originally weight lifting simply to gain strength and improve his athletic ability. Milos' new fascination for the industry motivated him to learn the science behind bodybuilding. The Mind enrolled at the University of Novi Sad (Prehrambena Tehnologija), where he trained to become a Nutritional Specialist. This education would prove invaluable in his later years. After graduating from College, Milos was keen to put what he'd learned into action - he began testing numerous different training methods to optimize fat loss and muscle gains. By the age of 24, in 1988, the Serbian was on the way to achieving one of the greatest physiques in the world. It was at this point that he moved to America to chase his dream of earning his Pro Card. The Mind's first competition was the 1988 AAU Mr. Universe in the Light-Heavyweight category. Although he didn't win, he placed a very respectable 3rd, gaining experience and exposure in the industry. After his debut show, Milos stepped up his training in the gym, working hard to achieve his dream physique. A year later, he came back strong, winning the 1989 WPF Mr. Universe in the same category as his first. As well as taking home the trophy, Milos had earned his Pro Card, realizing his ambition of becoming a professional bodybuilder. The Mind's first competition as a pro was the 1991 Niagara Falls Pro Invitational, where he placed 4th. Over the course of the next 8 years, Milos appeared in over 50 shows, gaining more recognition for his hard work. By 2003, at the age of 39, the Serbian had become a legend in the sport. However, he wanted to give back to the sport and began training athletes. Following his retirement from competing, Milos became one of the greatest coaches in the world. He trained the likes of Flex Wheeler, Bob Paris, and Lee Labrada, guiding them to many successes.
Stats
- Height: 5 ft 11 in (180 cm)
- Off Season Weight: 260 pounds (118 kg)
- Competition Weight: 240 pounds (109 kg)
- Upper Arm Size: 21 in (53 cm)
- Chest Size: 55 in (140 cm)
- Thigh Size: 30 in (76 cm)
- Waist Size: 31 in (79 cm)
Competitive Record ( 72 )
Milos Sarcev holds the for most pro competitions.
- 2001 Night of Champions XXIII - 10th
- 2001 Toronto Pro - 7th
- 1999 IFBB Grand Prix England -- 5th
- 1999 IFBB Joe Weiders Pro World -- 5th
- 1999 IFBB Mr. Olympia -- 10th
- 1999 IFBB Toronto Pro Invitational -- 2nd
- 1999 IFBB Night of Champions -- 5th
- 1999 IFBB Ironman Pro Invitational -- 2nd
- 1999 IFBB Arnold Classic -- 5th
- 1997 IFBB Canada Pro Cup -- 1st
- 1997 IFBB Grand Prix Czech Republic -- 8th
- 1997 IFBB Grand Prix England -- 8th
- 1997 IFBB Grand Prix Finland -- 8th
- 1997 IFBB Grand Prix Germany -- 7th
- 1997 IFBB Grand Prix Hungary -- 7th
- 1997 IFBB Grand Prix Russia -- 7th
- 1997 IFBB Grand Prix Spain -- 9th
- 1997 IFBB Night of Champions -- 2nd
- 1997 IFBB Mr. Olympia -- 10th
- 1997 IFBB Toronto Pro International -- 1st
- 1996 IFBB Canada Pro Cup -- 3rd
- 1996 IFBB Florida Pro Invitational -- 3rd
- 1996 IFBB Night of Champions -- 4th
- 1995 IFBB Niagara Falls Invitational -- 4th
- 1995 IFBB Houston Pro Invitational -- 5th
- 1995 IFBB Canada Pro Cup -- 3rd
- 1995 IFBB Night of Champions -- 6th
- 1994 IFBB Grand Prix France -- 6th
- 1994 IFBB Grand Prix England -- 8th
- 1994 IFBB Grand Prix Germany -- 4th
- 1994 IFBB Grand Prix Spain-- 4th
- 1994 IFBB Grand Prix Italy -- 4th
- 1994 IFBB Mr. Olympia -- 13th
- 1993 IFBB Pittsburgh Pro Invitational -- 3rd
- 1993 IFBB Mr. Olympia -- 11th
- 1993 IFBB Night of Champions -- 5th
- 1993 IFBB Niagara Falls Invitational -- 3rd
- 1993 IFBB Chicago Pro Invitational -- 3rd
- 1993 IFBB Grand Prix England -- 5th
- 1993 IFBB Grand Prix Finland -- 3rd
- 1993 IFBB Grand Prix Spain -- 3rd
- 1992 IFBB Pittsburgh Pro Invitational -- 4th
- 1992 IFBB Niagara Falls Invitational -- 4th
- 1992 IFBB Chicago Pro Invitational -- 5th
- 1992 IFBB Ironman Pro Invitational-- 6th
- 1992 IFBB Arnold Classic -- 8th
- 1992 IFBB Night of Champions -- 5th
- 1992 IFBB Grand Prix England-- 8th
- 1992 IFBB Grand Prix Spain -- 10th
- 1992 IFBB Grand Prix Germany -- 10th
- 1992 IFBB Grand Prix Italy -- 10th
- 1991 IFBB San Jose Pro Invitational -- 3rd
- 1991 IFBB Grand Prix Finland -- 4th
- 1991 IFBB Grand Prix Denmark-- 5th
- 1991 IFBB Grand Prix England -- 9th
- 1991 IFBB Grand Prix Switzerland -- 6th
- 1991 IFBB Grand Prix Italy -- 7th
- 1991 IFBB Grand Prix Spain -- 7th
- 1991 IFBB Niagara Falls Invitational -- 4th
- 1991 IFBB Night of Champions -- 11th
- 1989 Mr. Universe -- 1st
- 1987 European Championship -- 2nd
- 1987 Mr. Yugoslavia -- 1st
- 1986 Mr. Yugoslavia -- 1st
About the Program
Category: Hypertrophy
What does 3010 mean? 3010 is a tempo, example using a Bench Press with a 3010 tempo as an example: 3 - Take 3 seconds to lower the barbell to your chest (eccentric phase) 0 - Do not pause with the weight resting on your chest, repeat till you get 10 reps with the tempo: 3-0-1-0-3-0-1-0-3-0
Days: Chest/Back, Legs, Arms (Note: Rest is 10 seconds between exercises, then 2 minutes at the end of each round, then repeat for 3 rounds total - REPEAT 3 ROUNDS)
Workout Schedule
Chest/Back
- compound
1. Ring Dip
- (3010, 10sec rest) – x10
- compound
2. Incline Barbell Press
- (3010, 10sec rest) – x10
- compound
3. 60-degree Incline DB Press
- (3010, 10sec rest) – x10
- compound
4. 30-degree Incline DB Press
- (3010, 10sec rest) – x10
- compound
5. Flat Neutral Grip DB Press
- (3010, 10sec rest) – x10
- isolation
6. Flat DB Flye
- (3010, 2min rest) – x10 Rest is 10 seconds between exercises, then 2 minutes at the end, then repeat for 3 rounds total.
- compound
7. Bentover Barbell Row
- (3010, 10sec rest) – x10
- isolation
8. DB Pullover
- (3010, 10sec rest) – x10
- compound
9. Wide-Grip Pullup
- (3010, 10sec rest) – x10
- compound
10. Inverted Ring Row
- (3010, 10sec rest) – x10
- isolation
11. Ring Face Pull
- (3010, 10sec rest) – x10
- compound
12. Elbows-Out Ring Row
- (3010, 2min rest) – x10
Legs
- compound
1. Heel-Elevated Front Squat
- (3010, 10sec rest) – x10
- compound
2. Close-Stance Barbell Squat
- (3010, 10sec rest) – x10
- compound
3. Poliquin Step-Up
- (3010, 10sec rest) – x10 each leg
- compound
4. Walking DB Lunge
- (2010, 10sec rest) – x10 each leg
- compound
5. Safety Bar Close-Stance Squat
- (3010, 10sec rest) – x10
- compound
6. Sumo-Stance Barbell Squat
- (3010, 2min rest) – x10
- isolation
7. Glute/Ham Raise
- (3010, 10sec rest) – x10
- compound
8. Romanian Deadlift
- (3010, 10sec rest) – x10
- isolation
9. Hyperextension
- (3010, 10sec rest) – x10
- compound
10. 1-leg Kettlebell Deadlift
- (3010, 10sec rest) – x10
- compound
11. Reverse Hyperextension
- (3010, 10sec rest) – x10
- compound
12. Barbell Glute Bridge
- (3010, 2min rest) – x10
Arms
- compound
1. Close-Grip Chinup
- (3010, 10sec rest) – x10
- isolation
2. Fat Grip Barbell Scott Curl
- (3010, 10sec rest) – x10
- isolation
3. Barbell Curl
- (3010, 10sec rest) – x10
- isolation
4. 60-degree Incline Hammer Curl
- (3010, 10sec rest) – x10
- isolation
5. 30-degree Incline Curl
- (3010, 10sec rest) – x10
- isolation
6. Reverse Barbell Curl
- (3010, 2min rest) – x10
- compound
7. Fat Grip Close-Grip Bench Press
- (3010, 10sec rest) – x10
- compound
8. DB California Press
- (3010, 10sec rest) – x10
- isolation
9. 30-degree Lying DB Extension
- (3010, 10sec rest) – x10
- isolation
10. Standing Overhead DB Extension
- (3010, 10sec rest) – x10
- isolation
11. Band Pushdown
- (3010, 10sec rest) – x10
- isolation
12. Ring Triceps Extension
- (3010, 2min rest) – x10