TheMuscleCode 
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Workout Plan – complete, efficient, realistic
Monday Back
Deadlifts 4 x 6
Cable Rows 3 x 8
Pulldowns 2 x 10
Pull Ups 1 x failure
Tuesday Shoulders
Dumbbell Press 2 x 6
Front Raises 2 x 8
Lateral Raises 2 x 10
Rear Raises 2 x 15
Shrugs 2 x 6
Wednesday Legs
Squats 4 x 12,10,8,6
Leg Extensions 3 x 8
Leg Curls 3 x 8
Calf Raises 5 x 10
Thursday Chest
Bench Press - Incline 3 x 6
Bench Press - Flat 3 x 10
Dips 2 x failure
Push Ups 2 x failure
Friday Arms
Barbell Curls 2 x 6
Hammer Curls 2 x 10
Preacher Curls 2 x 15
Tricep Extensions 2 x 6
Skull Crushers 2 x 10
Kickbacks 2 x 15
Explode: (heavy) 4 - 7 reps
Rhythm: (2-1-2) 8 - 11 reps
Speed: (pump) 12 - 15 reps
Diet Plan – drink a lot of water!
8:00 AM
• 6 egg whites (1 yoke) or cup of oatmeal
• orange juice or cranberry juice
11:00 AM
• cashews, yogurt or granola bar
2:00 PM
• large salad
• grilled chicken or tuna
5:00 PM
• apple or banana
6:00 PM
• post workout protein shake
7:00 PM
• steak or hamburger meat
• brown rice or baked potato
• broccoli or spinach
10:00 PM
• cheese w/ bread or cereal w/ milk |
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