Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
I recently switched to this workout plan I also mix it up and do chest one day, back on it's own, then shoulders, then legs, lastly arms.
Workouts: For this leaning out cycle I did 4 sets of 10-12 reps when I bulk I will drop to 3 sets of usually 10 reps sometimes 8 if I feel crazy and want to go heavy.
If you don’t know these exercise names go to bodybuilding.com click on supersite, then training, scroll down to find exercise by bodypart and click the muscle group you are looking for.
Sunday/Wednesday is chest and triceps
Chest: barbell bench press, barbell incline bench press, barbell decline bench press, butterfly (pec dec fly), cable crossovers, dumbbell flyes, incline dumbbell flyes, sometimes I through in a dumbbell bench press or set of pushups
Triceps: You are working them when you do press movements, then I do cable one arm tricep extension, cable rope overhead tricep extension, dips tricep-version, lying dumbbell tricep extension, reverse grip tricep pushdown, Standing Bent-Over One-Arm Dumbbell Triceps Extension (dumbbell kickbacks)
Monday/Thursday is back and biceps
Back: pull ups, close grip front lat pulldown, wide grip front lat pulldown, bent over barbell row, reverse grip bent over barbell row, bent over two dumbbell row, leverage high row, seated cable rows.
Bicep: barbell curl, concentration curls, dumbbell alternate bicep curl, close grip ez bar curl (alternate with wide grip ez bar curl), hammer curls, one arm dumbbell preacher curls, overhead cable curl, standing one arm cable curl
Tuesday/Friday is shoulders and legs
Shoulders: barbell shrug, barbell shrug behind the back, dumbbell shrug, upright row, barbell shoulder press, dumbbell lying rear lateral raise, front dumbbell raise, one arm side laterals, reverse machine flyes
Legs: barbell squat, barbell lunge, barbell squat to a bench (low you want to feel like your ass is gonna touch the ground), front barbell squat (if you do these don’t do the squat to a bench), good morning, hack squat narrow stance(you can also do leg press alternate one day do hack the next leg press), leg extensions, lying leg curls, stiff legged deadlift (roman deadlift), thigh adductor, thigh abductor
Sunday/Tuesday/Thursday is calves for calves slow and steady with full range of motion is key
Calves: calf machine on the leg press, calf press, seated calf raise, standing barbell calf raise
Monday/Wednesday/Friday is abs
Abs: cable crunch, crunch legs on exercise ball (or bench), cable Russian twists, dumbbell side bend, hanging leg raise, plank, seated flat bench leg pull in, standing cable woodchop
Every day I between 45-60 min of cardio, light-moderate intensity or roughly 65% heart rate
For the first three days I go really heavy on the major muscle group, so chest, back, and legs. Then finish my workouts with the supporting muscle so triceps, biceps, and shoulders
Next three days I do supersets. What that means is for example with chest, I will do dumbbell presses which works chest then you immediately do a set of skullcrushers which works triceps.
You do the same for back/bicep day the only difference is on leg/shoulder day it’s different because both are major muscle groups so Tuesday is basically heavy leg day with a few shoulder exercises and the opposite is true for Friday
My Nutrition Program View My Full Nutrition Program
This is what I try to do so I can stay lean year round, when I cut I just take carbs out, when I bulk I add carbs and protein
0630- Meal one: (sort of) protein shake, one scoop of lean protein roughly 20 grams in water you can mix with skim milk for little more calories also tastes better. I also have a piece of fruit pick whatever you want banana, apple, orange. I usually do bananas for the potassium. Sometimes I will throw in a rice cake with some natural peanut butter if I’m feeling really depleted.
0930- Meal two: ¾ cup granola (I get the stuff with sliced almonds and raisins) you can also substitute with oatmeal just make sure it’s the Quaker stuff that does not have added sugar or anything. Take a 4 oz or 6oz Greek yogurt (I use the stuff with fruit in it) and another piece of fruit
1230- Meal three: ½ cup brown rice with ¼ pound turkey burger (I try to get the extra lean stuff that’s 99% fat free but the 97% stuff is fine) Also this is better if you throw in some vegetable servings by slicing up some peppers or onions and cooking them with the burger
1530- Meal four: 4 or 5 egg whites (I just hard boil them so it’s easy to separate white from yolk and bring to work) also some form of complex carbs, I bring a whole grain tortilla
1830- Meal five: ½ cup brown rice with ¼ pound turkey burger
2130- Meal six: (sort of) Protein shake same as 0630 except I throw in some frozen blueberries for the antioxidants. One bowl of spinach with sliced almonds and craisins
Other meals: I try to mix this up so I’m not exactly eating the same everyday so some supplement ideas. Also I get the frozen vegetables that you microwave to steam so I can eat them throughout the day with meals, or buy sweet potatoes and bake them, cut in half and eat a half with one meal and safe the other half for next day
Brown rice- whole grain pasta or whole grain tortilla
Turkey Burger- lean hamburger (I use this sparingly) you can also substitute with 6-8 oz chicken breast or 6-8 oz fish I use tilapia or salmonI also like to make salads with tuna and some vinegar