TashiMurtha 
"Gain weight to build and sculpt to compete in my my first pro show in September."
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Workout:
Monday-Back
Wide Grip Pull-Ups
Lat Pulldowns
Bent over Bar rows
Dumbell rows
One Arm Cable Rows
T-Bar Cable Pull Down
Tuesday-Quads
Squat
Leg Press
Leg Extension
Air Squats to BURN OUT
Wednesday-Shoulders
Shoulder Press with Bar
Upright Rows
Bent Over upside down flys
Circuit front raises, side raises, and outward 45 degree raises
One arm dumbell press
Thursday-Bis and Tris
Bar Curls
Dumbell Curls
Isolation Curls on Incline Bench
Overhead Extention
Cuircit Skull Crushers and Closed Grip Bench Press with EZ Bar
Rope Pull Downs
Later that day:
Friday-Hams and Calves
Stiff Legged Dead Lifts
Walking Lunges with Dumbells
Lieing Leg Curls
Inside standing Calf raise (Toes pointing inwards) and Outside Standing Calf Raises (Toes pointing outwards)
Seated Calf Raises
Isolation Calves on Cable Leg Press Machine
Saturday-Chest
Bench Press
Incline Bench Press
Flat Bench Flys
Under Arm Cable Pulls
20 min jog followed by 20-30 mins of abs
Day 2: Shoulders and Triceps
Ciciut from lat raises to front raises to bentover lat raises to (i dont know what it is called but its inbetween the front and lat raises)
Diet:
Meal 1: 1/3 cup oatmeal, 1/4 cup dried fruit, 1 egg, 3 egg whites, 1 cup coffee
Meal 2: 1 scoop High 5 protein
Meal 3: 1 slice whole wheat bread, 18 gram of packaged turkey meat (hello soduim!, i know), 1.5 slice of fat free cheese
Meal 4: 1 scoop protein shake (or 16 oc milk late') with 1/3 cup oatmeal (or slice of wheat toast with penut butter and half banana)
Meal 5: 1 scoop of triple whey (pre workout)
Meal 6: 1 scoop of triple whey with a slice of white bread with light penut butter and honey
Meal 7: 6-8 oz chicken breast with veggies and low sodium or fat free sauce (ex: cream of mushroom) (or) 6 egg white omlete with a full pepper and a slice of swiss cheese
Meal 8: 1 scoop High 5 (before bed)
Suppliments:
Prenatal, Multivitamin, Flaxseed, Fish Oil, Glucosamine
MMSN High5 Protein: pre-workout, post-workout, before bed, snack
Full Blown (NO with creatine): pre-workout
MMSN Max Kre-Alkalyn: post-workout
Amino Armor: pre-workout, post-workout
MMSN Max ZMA: before bed
X-Factor:pre-workout
Glutamine: pre workout, post workout, before bed |
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