BACK AND TRICEPS

Meal 1

Banana Pancake

Pre-Workout

BCAA, Creatine and Glutamine

Post-Workout

BCAA and Leucine

Meal 2

Chicken Salad

Meal 3

Whey Protein

Meal 4

Beef, Mushrooms, Pepper, Onion, Halloumi and Corn

Meal 5

Whey Protein

Workout Routine

Back

Dead Lift 4 sets - 14,12,10,8 reps

Close Grip Lat Pulldown 4 sets - 14,12,10,8 reps

Wide Grip Lat Pulldown 4 sets - 14,12,10,8 reps

Cable Machine Seated Row 4 sets - 14,12,10,8 reps

Cable Machine Wide Grip Seated Row 4 sets - 14,12,10,8 reps

Triceps

Cable Machine Dips 4 sets - 14,12,10,8 reps

EZ-Bar Triceps Extension 4 sets - 14,12,10,8 reps

Dumbbell One Arm Tricep Extension 4 sets - 14,12,10,8 reps

Triceps Pushdown With Rope 4 sets - 14,12,10,8 reps

Triceps Overhead Extension with Rope 4 sets - 14,12,10,8 reps

CHEST AND BICEPS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Beef, Potatos, Olives, Feta Cheese and Corn

Meal 3

Whey Protein

Meal 4

Chicken Salad

Meal 5

Whey Protein

Workout Routine

Chest

Barbell Incline Bench Press 4 sets - 14,12,10,8 reps

Incline Dumbbell Press 4 sets - 14,12,10,8 reps

Cable Machine Chest Incline 4 sets - 14,12,10,8 reps

Cable Machine Pectoral 4 sets - 14,12,10,8 reps

Dips 4 sets - 10 reps

Biceps

Barbell Curl 4 sets - 14,12,10,8 reps

Preacher Dumbbell Hammer Curl 4 sets - 10 reps

EZ-Bar Curl 4 sets - 14,12,10,8 reps

Reverse EZ-Bar Preacher Curl 4 sets - 14 reps

Cable One Arm Hammer Curl 4 sets - 14,12,10,8 reps

SHOULDERS

Meal 1

Banana Pancake

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Beef, Broccoli and Whole Wheat Pasta

Meal 3

Whey Protein

Meal 4

Fish Sticks Salad

Meal 5

Whey Protein

Workout Routine

Shoulders

Seated Barbell Shoulder Press 4 sets - 14,12,10,8 reps

Standing Barbell Press Behind Neck 4 sets - 10 reps

Dumbbell Shoulder Press 4 sets - 14,12,10,8 reps

Cable Front Raise 4 sets - 14,12,10,8 reps

Shoulder Dumbbell Flye 4 sets - 15 reps

Barbell Shrug 4 sets - 14,12,10,8 reps

Barbell Upright Row 4 sets - 14,12,10,8 reps

Cable Machine Rear Delt 4 sets - 14,12,10,8 reps

Seated Bent Over Rear Delt Raise 4 sets - 14,12,10,8 reps

External Rotation With Cable 4 sets - 15 reps

LEGS AND ABS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Salmon, Asparagus and Basmati Rice

Meal 3

Whey Protein

Meal 4

Chicken Salad

Meal 5

Whey Protein

Workout Routine

Legs

Babell Squat 3 sets - 6 reps

Leg Press (narrow stance) 4 sets - 15 reps

Cable Machine Leg Press 4 sets - 14,12,10,8 reps

Leg Curl 4 sets -14,12,10,8 reps

Leg Extension 4 sets - 14,12,10,8 reps

Cable Machine Standing Calf 4 sets - 14,12,10,8 reps

Calf Press On The Leg Press 8 sets - 15 reps

Calf Press On The Cable Machine Leg Press 4 sets - 14,12,10,8 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Hanging Leg Raise 4 sets - 14,12,10,8 reps

Ab Crunch Machine 4 sets - 14,12,10,8 reps

BACK AND TRICEPS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Creatine and Glutamine

Post-Workout

BCAA and Leucine

Meal 2

Chicken Breast, Mushrooms and Basmati Rice

Meal 3

Whey Protein

Meal 4

Beef and Cabbage

Meal 5

Whey Protein

Workout Routine

Back

Dead Lift 4 sets - 14,12,10,8 reps

T-Bar Row 4 sets - 14,12,10,8 reps

Wide Grip Lat Pulldown 4 sets - 14,12,10,8 reps

Cable Machine Seated Row 4 sets - 14,12,10,8 reps

Cable Machine Wide Grip Seated Row 4 sets - 14,12,10,8 reps

Triceps

Cable Machine Dips 4 sets - 14,12,10,8 reps

EZ-Bar Triceps Extension 4 sets - 14,12,10,8 reps

Dumbbell One Arm Tricep Extension 4 sets - 14,12,10,8 reps

Triceps Pushdown With Rope 4 sets - 14,12,10,8 reps

Triceps Overhead Extension with Rope 4 sets - 14,12,10,8 reps

CHEST AND BICEPS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Chicken Thighs, Potato, Olives and Mixed Bean Salad

Meal 3

Whey Protein

Meal 4

Chicken Salad

Meal 5

Whey Protein

Workout Routine

Chest

Barbell Incline Bench Press 4 sets - 14,12,10,8 reps

Barbell Bench Press 4 sets - 14,12,10,8 reps

Cable Machine Chest Incline 4 sets - 14,12,10,8 reps

Cable Flye 4 sets - 14,12,10,8 reps

Cable Iron Cross 4 sets - 14,12,10,8 reps

Biceps

Seated Dumbbell Bicep Curl 4 sets - 14,12,10,8 reps

Preacher Dumbbell Hammer Curl 4 sets - 10 reps

EZ-Bar Curl 4 sets - 14,12,10,8 reps

Reverse EZ-Bar Preacher Curl 4 sets - 14 reps

Cable One Arm Hammer Curl 4 sets - 14,12,10,8 reps

SHOLUDERS

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Chicken, 100g Corn and 200g Whole Wheat Pasta

Meal 3

30g Whey Protein

Meal 4

Swedish Shrimp Salad

Meal 5

30g Whey Protein

Workout Routine

Shoulders

Clean&Jerk 4 sets - 10 reps

Standing Barbell Press Behind Neck 4 sets - 14,12,10,8 reps

Dumbbell Shoulder Press 4 sets - 14,12,10,8 reps

Seated Front Dumbbell Raise 4 sets - 14,12,10,8 reps

Internal Rotation With Cable 4 sets - 15 reps

Dumbbell Shrug 4 sets - 14,12,10,8 reps

Cable Barbell Upright Row 4 sets - 14,12,10,8 reps

Smith Machine Shrug Behind 4 sets - 14,12,10,8 reps

Cable Machine Rear Delt 4 sets - 14,12,10,8 reps

External Rotation With Cable 4 sets - 15 reps

LEGS AND ABS

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Turkey Bacon, 100g Onion and 200g Whole Wheat Pasta

Meal 3

30g Whey Protein

Meal 4

200g Chicken Curry and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Legs

Smith Machine Squat 3 sets - 10 reps

Barbell Lunge 4 sets - 14,12,10,8 reps

 Leg Press Machine 4 sets - 14,12,10,8 reps

Leg Curl 4 sets -14,12,10,8 reps

Leg Extension 4 sets - 14,12,10,8 reps

Cable Machine Standing Calf 4 sets - 14,12,10,8 reps

Cable Machine Seated Calf Raise 4 sets - 14,12,10,8 reps

Calf Press On The Cable Machine Leg Press 4 sets - 14,12,10,8 reps

Calf Press On The Leg Press 4 sets - 14,12,10,8 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Hanging Leg Raise 4 sets - 14,12,10,8 reps

Ab Crunch Machine 4 sets - 14,12,10,8 reps

BACK AND TRICEPS

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Chicken, 100g Corn  and 200g Whole Wheat Pasta

Meal 3

30g Whey Protein

Meal 4

200g Seafood Pie and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Back

Smith Machine Rack Pull 4 sets - 14,12,10,8 reps

Smith Machine Bent Over Row 4 sets - 14,12,10,8 reps

Cable Machine Lat Pulldown 4 sets - 14,12,10,8 reps

Cable Machine Seated Row 4 sets - 14,12,10,8 reps

Cable Machine Wide Grip Seated Row 4 sets - 14,12,10,8 reps

Triceps

Triceps Pushdown with EZ-Bar 4 sets - 14,12,10,8 reps

Triceps Pushdown Reverse Grip with EZ-Bar 4 sets - 14,12,10,8 reps

Dumbbell One Arm Tricep Extension 4 sets - 14,12,10,8 reps

Triceps Pushdown With Rope 4 sets - 14,12,10,8 reps

Triceps Overhead Extension with Rope 4 sets - 14,12,10,8 reps

CHEST AND BICEPS

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Salmon, 100g Carrot and 200g Potato

Meal 3

30g Whey Protein

Meal 4

200g Chicken Breast and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Chest

Barbell Incline Bench Press 4 sets - 14,12,10,8 reps

Smith Machine Bench Press 4 sets - 14,12,10,8 reps

Dumbbell Incline Flye 4 sets - 14,12,10,8 reps

Dumbbell Incline Bench Press 4 sets - 14,12,10,8 reps

Dips 4 sets - 14,12,10,8 reps

Biceps

Preacher Curl EZ-Bar 4 sets - 14,12,10,8 reps

Alternate Hammer Curl 4 sets - 10 reps

Cable Hammer Curl With Rope 4 sets - 14,12,10,8 reps

Reverse EZ-Bar Preacher Curl 4 sets - 14 reps

Cable One Arm Hammer Curl 4 sets - 14,12,10,8 reps

SHOULDERS

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Chicken, 100g Pepper and 200g Basmati Rice

Meal 3

30g Whey Protein

Meal 4

200g Chicken Thighs, 100g Cottage Cheese and 200g Salad

Meal 5

30g Whey Protein

Workout Routine

Shoulders

Smith Machine Shoulder Press 4 sets - 14,12,10,8 reps

Smith Machine Pres Behind Neck 4 sets - 14,12,10,8 reps

Seated Side Lateral Raise 4 sets - 14,12,10,8 reps

Front Barbell Raise 4 sets - 14,12,10,8 reps

Internal Rotation With Cable 4 sets - 15 reps

Barbell Shrug 4 sets - 14,12,10,8 reps

Barbell Upright Row 4 sets - 14,12,10,8 reps

Bent Over Rear Delt Raise 4 sets - 14,12,10,8 reps

Cable Machine Rear Delt 4 sets - 14,12,10,8 reps

External Rotation With Cable 4 sets - 15 reps

LEGS AND ABS

 

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Lamb Steak, 100g Corn and 200g Basmati Rice

Meal 3

30g Whey Protein

Meal 4

200g Chicken and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Legs

Barbell Full Squat 3 sets - 10 reps

Leg Press 4 sets - 14,12,10,8 reps

 Leg Press Cable Machine (narrow stance) 4 sets - 14,12,10,8 reps

Seated Leg Curl 4 sets -14,12,10,8 reps

Leg Extension 4 sets - 14,12,10,8 reps

Cable Machine Standing Calf 4 sets - 14,12,10,8 reps

Cable Machine Seated Calf Raise 4 sets - 14,12,10,8 reps

Calf Press On The Cable Machine Leg Press 4 sets - 14,12,10,8 reps

Calf Press On The Leg Press 4 sets - 14,12,10,8 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Hanging Leg Raise 4 sets - 14,12,10,8 reps

Ab Crunch Machine 4 sets - 14,12,10,8 reps

BACK AND TRICEPS

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Beef, 100g Green Beans and 200g Basmati Rice

Meal 3

30g Whey Protein

Meal 4

200g Chicken Thighs and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Back

Rack Pull 4 sets - 14,12,10,8 reps

Smith Machine Bent Over Row 4 sets - 14,12,10,8 reps

Reverse Grip Lat Pulldown 4 sets - 14,12,10,8 reps

Wide Grip Pulldown Behind Neck 4 sets - 14,12,10,8 reps

Seated Cable Row 4 sets - 14,12,10,8 reps

Triceps

Triceps Pushdown with EZ-Bar 4 sets - 14,12,10,8 reps

Triceps Pushdown Reverse Grip with EZ-Bar 4 sets - 14,12,10,8 reps

One Arm Triceps Pushdown 4 sets - 14,12,10,8 reps

Triceps Pushdown With Rope 4 sets - 14,12,10,8 reps

Triceps Overhead Extension with Rope 4 sets - 14,12,10,8 reps

CHEST AND BICEPS

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Chicken, 100g Pepper and 200g Whole Wheat Pasta

Meal 3

30g Whey Protein

Meal 4

200g Tuna  and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Chest

Cable Machine Chest Press 4 sets - 14,12,10,8 reps

Cable Machine Pectoral 4 sets - 14,12,10,8 reps

Cable Machine Chest Incline 4 sets - 14,12,10,8 reps

Around The World 4 sets - 14,12,10,8 reps

Dips 4 sets - 14,12,10,8 reps

Biceps

Barbell Curl 4 sets - 14,12,10,8 reps

Alternate Hammer Curl 4 sets - 10 reps

Cable Hammer Curl With Rope 4 sets - 14,12,10,8 reps

Reverse EZ-Bar Preacher Curl 4 sets - 14 reps

Cable Ez-Bar Curl 4 sets - 14,12,10,8 reps

SHOULDERS

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Chicken, 100g Pepper and 200g Basmati Rice

Meal 3

30g Whey Protein

Meal 4

200g Tuna, 100g Asparagus and 200g Potato

Meal 5

30g Whey Protein

Workout Routine

Shoulders

Smith Machine Shoulder Press 4 sets - 14,12,10,8 reps

Smith Machine Pres Behind Neck 4 sets - 14,12,10,8 reps

Side Lateral Raise 4 sets - 14,12,10,8 reps

Front Dumbbell Raise 4 sets - 14,12,10,8 reps

Internal Rotation With Cable 4 sets - 15 reps

Smith Machine Shrug 4 sets - 14,12,10,8 reps

Smith Machine Upright Row 4 sets - 14,12,10,8 reps

Bent Over Rear Delt Raise 4 sets - 14,12,10,8 reps

Cable Rear Delt 4 sets - 14,12,10,8 reps

External Rotation With Cable 4 sets - 15 reps