WORKOUT ROUTINE

  1. Day 1: Chest and Abs
  • Flat bench press: 4 sets, 8-10 reps
  • Incline bench: 4 sets, 8-10 reps
  • Decline bench: 4 sets, 8-10 reps
  • Machine pull over: 4 sets, 12reps
  • Hammer Press: 3 sets, 10-12 reps
  • Dips: 3 sets, 10-12 reps
  • Weighted sit ups: 4 sets, 10-12 reps Day 2: Back and Traps
  • Bent over row: 4 sets, 8-10 reps
  • Dead lift: 4 sets, 8-10 reps
  • Pull downs: 4 sets, 10-12 reps
  • Pull ups: 4 sets, 10-12 reps
  • Seated cable row: 4 sets, 10-12 reps
  • Standing with wrist curl behind back: 4 sets
  • Shrugs: 6 sets, do as much as you can
  • Reverse wrist curl behind back: 3 sets, do as much as you can

Day 3: Delts and Abs

  • press behind the back: 4 sets, 6-8 reps
  • Machine chest press: 4 sets, 6-8 reps
  • Dumbbell lateral raise: 4 sets, 8-10 reps
  • Weight plate front raise: 4 sets, 8-10 reps
  • Reverse pec deck: 4 sets, 8-10 repsR
  • Reverse fly’s on an incline bench: 4 sets, 10-12 reps
  • Hanging leg raise: 4 sets, do as much as you can
  • Side crunches: 4 sets, do as much as you can
  • Side bends: 4 sets, do as much as you can

Day 4: Biceps, triceps and Forearms

  • Close grip bench press: 4 sets, 8-10 reps
  • Triceps push downs: 4 sets, 8-10 reps
  • EZ bar skull crusher: 4 sets, 10 reps
  • Cable kick back: 4 sets, 8 reps
  • Hammer curl with each hand: 4 sets, 8 reps
  • EZ bar curl: 4 sets, 8-10 reps
  • Wide grip curl: 4 sets, 8 reps
  • Concentration curl: 4 sets, 12 reps
  • Standing with wrist curl behind back: 4 sets, do as much as you can
  • Reverse barbell with wrist curl over bench: 4 sets, do as much as you can

Day 5: Legs and Abs

  • Squats: 4 sets, 12 reps
  • Squats to bench: 4 sets, 12 reps
  • Quad extensions: 4 sets 16 reps
  • Bulgarian squats: 4 sets, 10-12 reps
  • Leg curls: 4 sets, 12-16 reps
  • Stiff leg dead lifts: 4 sets, 10-12 reps
  • Calf machine raises: 4 sets, 20 reps
  • Seated calf raises: 4 sets, 20 reps
  • Leg press calf raises: 4 sets, 20 reps
  • Glute kickbacks: 4 sets 20 reps
  • Weighted sit ups: 4 sets, do as much as you can
  • Air bike: 4 sets, do as much as you can
  • Side bends: 4 sets, do as much as you can
  • Barbell twists: 4 sets, do as much as you can

Eating routine

I try to eat every 2 hours and to take at least 35 grams of protein with every meal. When I start the diet I am usually around 10-12% body fat and it takes me about a month to go down to 3%.

  1. Meal 1: Oatmeal, Eggs, Peanut Butter & Grapefruit
  2. Meal 2: Rice, Chicken & Broccoli
  3. Meal 3: Pasta, Tuna Fish & Avocado
  4. Meal 4: Rice, Chicken
  5. Meal 5: Salmon & Green Salad
  6. Meal 6: Cottage Cheese & Broccoli

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