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Monday :
CHEST :
3 Sets of incline Barbell press ( 4 to 5 reps each)
3 Sets of Decline Barbell Press (4 to 5 reps each)
2 sets of Flat bench Dumbbell Press (4 to 5 reps each)
2 sets of decline Dumbbell Flies (4 to 5 reps each)
TRICEPS :
Flat Bench Head Crushers 3 sets (8 to 10 reps each)
Incline Bench Head Crushers 3 Sets (8 to 10 reps each)
BICEPS : 5 sets of Barbell Preacher curls will a straight Barbell (5 to 6 reps each )
BRACHIALIS:
3 sets of hamer curls ( 8 reps each) no drop sets
ABS : 3 sets of crunches ( 20 reps)
3 Sets of Leg raises ( 20 reps) if you have strong abs add a 5 lbs dumbbell or
more if you can ( i lift a 25lbs Dumbbell in my leg raises)
2 sets of Dumbbell oblique Sways (25 reps) i recommend 20 lbs for starters
Wednesday:
BACK:
4 Sets of Dumbbell Rows (4 to 5 reps each)
4 Sets of Barbell Rows (4 to 5 reps each)
3 Sets of pull overs ( 8 reps) no drop sets
SHOULDERS:
3 sets of Barbell Press (4 to 5 reps each)
3 Sets of Barbell Front raises (4 to 5 reps each)
3 sets of reverse flies (10 reps each)
TRAPS :
3 Sets of Shrugs (4 to 5 reps each)
ABS :
3 sets of crunches ( 20 reps)
3 Sets of Leg raises ( 20 reps) if you have strong abs add a 5 lbs dumbbell or
more if you can ( i lift a 25lbs Dumbbell in my leg raises)
2 sets of Dumbbell oblique Sways (25 reps) i recommend 20 lbs for starters
Friday:
QUADS :
LEG Press : 4 SETS of 8 ( don't dare doing Drop sets if you are not lifting
serious weights for years, legs are big muscles and pump an enormous amount of blood, Drop sets are for advanced Bodybuilders when it comes to legs and certainly not while dieting)
4 Series of Squats (4 to 5 reps each) ( i do them on a smith machine)
HAMSTRINGS:
5 Sets of 8 of Stiff Legs dead lifts ( warm up well for this one and if
you have trouble doing it, replace it with Leg Curls.
CALVES : it's up to you, any machine at the gym will do good ( don't spend more
than 20 min here though)
ABS :
3 sets of crunches ( 20 reps)
3 Sets of Leg raises ( 20 reps) if you have strong abs add a 5 lbs dumbbell or
more if you can ( i lift a 25lbs Dumbbell in my leg raises)
2 sets of Dumbbell oblique Sways (25 reps) i recommend 20 lbs for starters
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NUTRITION
IMPORTANT NOTE : meals are seperated by 2.5 Hours except for the meal 4 and 5 during workout days.
TRAINING DAY:
Meal1: 1 Whole wheat Beagle with FAT Free Philadelphia Cream Cheese + a
Protein Shake with Skimmed Milk) + you'll take your Vitamins and Omega3
and Glucosamine
You'll grow to love this breakfast , it is a delight as far as am concerned
meal2 : 1 Main meal of your choice
meal3: 1 main meal of your choice
meal4: you just finished your Gym training. you'll take the post workout Shake.
Meal5: this one is one Hour after Meal4 not 2.5 hours. you'll take 1 fruit + a Whey Pro
Shake with water ( not milk)
Meal6: a salad of your choice that has either Tuna, chicken breast or egg whites
( needless to say that it has no oil no dressing no salt etc,,,,)
Meal7: Casein Shake with water or Skimmed Lactose free Milk
NON-TRAINING DAY:
Pretty much the same as the training one except meal4 and 5
Meal1: 1 Whole wheat Beagle with FAT Free Philadelphia Cream Cheese + a
Protein Shake with Skimmed Milk) + you'll take your Vitamins and Omega3
meal2 : 1 Main meal of your choice
meal3: 1 main meal of your choice
Meal4: a salad of your choice that has either Tuna, chicken breast or egg whites
( needless to say that it has no oil no dressing no salt etc,,,,)
Meal5: a salad of your choice that has either Tuna, chicken breast or egg whites
( needless to say that it has no oil no dressing no salt etc,,,,)
Meal6: Whey protein with milk
Meal7: Casein Shake with water or Skimmed Lactose free Milk.
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Post Workout Shake : 50 grams of Whey Pro + 10 Grams BCAA + 10 Grams Glutamine+ 35 Grams of Dextrose or Maltodextrine (+10 Grams of Creatine If you're Cycling it , i take creatine 1 month and i stop for 2 or 3 months)
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Main Meals : the Main Meal needs to Have a Whole grains Carbs Like : Brown rice, Whole wheat Brown spaghetti,,,and you,ll add on your either Chichen Breast white meat, White Fish, Lean red meat, sea food, etc,,,,,with Assorted Veggies of your choice
( IMPORTANT NO OIL TO BE ADDED' NOT TOO MUCH SALT, and the Carb Quantity we are talking about needs to be a Cup of either rice or Brown spaghetti Not a BIG Cup.
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Important Note : i Take BCAA, Glutamine Daily and Creatine once every 3 months. ASIDE From the Post Workout shake i Take The Bcaa's and Glutamine By them selves and i seperate the Creatine intake by its self as well because Creatine Competes with
Glutamine for absorbtion.
i Take the ( BCAA + Glutamine ) Twice a day ( training days or not) and the Creatine i take it once a day . each time i add a 1/4 Glass of juice ( OJ).
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