SHOULDERS

 

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Chicken Thighs and Potatoes

Meal 3

Whey Protein

Meal 4

Beef, Halloumi and Lettuce

Meal 5

Whey Protein

Workout Routine

Shoulders

Barbell Shoulder Press 4 sets - 8,6,4,2 reps

Dumbbell Shoulder Press 4 sets - 20 reps

Seated Side Lateral Raise 4 sets - 20 reps

Front Cable Raise 4 sets - 20 reps

Internal Rotation with Cable 4 sets - 20 reps

Barbell Shrug 4 sets - 8,6,4,2 reps

Barbell Upright Row 4 sets - 20 reps

Cable Machine Rear Delt 4 sets - 20 reps

Seated Bent Over Rear Delt Raise 4 sets - 20 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, Kale, Asparagus and Bulgur

Meal 3

Whey Protein

Meal 4

Protein Style Burgers

Meal 5

Whey Protein

Workout Routine

Legs

Barbell Squat 4 sets - 8,6,4,2 reps

Leg Press 4 sets - 8,6,4,2 reps

Leg Press (narrow stance) 4 sets - 20 reps

Leg Curl 4 sets - 20 reps

Leg Extension 4 sets - 20 reps

Smith Machine Standing Calf 4 sets - 8,6,4,2 reps

Calf Press On The Leg Press 4 sets - 20 reps

Calf Press On The Cable Machine Leg Press 4 sets - 20 reps

Cable Machine Sitting Calf 4 sets - 20 reps

Cable Machine Standing Calf 4 sets - 20 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Leg Raise 4 sets - 20 reps

Ab Crunch Machine 4 sets - 20 reps

 

BACK AND TRICEPS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Creatine and Glutamine

Post-Workout

BCAA and Leucine

Meal 2

Beef, Onions, Pepper and Pasta

Meal 3

Whey Protein

Meal 4

Chicken Salad

Meal 5

Whey Protein

Workout Routine

Back

Dead Lift 4 sets - 8,6,4,2 reps

T-Bar Row 4 sets - 8,6,4,2 reps

Wide Grip Lat Pulldown 4 sets - 20,18,16,14reps

Bent Over Dumbbell Row 4 sets - 20,18,16,14 reps

Seated Cable Crossover Lat Pulldown 4 sets - 20,18,16,14 reps

Triceps

Cable EZ-Bar Triceps Pushdown 4 sets - 8,6,4,2 reps

Reverse Grip Triceps Pushdown 4 sets - 20,18,16,14 reps

Triceps Pushdown with Rope 4 sets - 20,18,16,14 reps

Triceps Pushdown V-Bar 4 sets - 20,18,16,14reps

Triceps Overhead Extension with Rope 4 sets - 20,18,16,14 reps

CHEST AND BICEPS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Minced Beef, Green Beans and Pasta

Meal 3

Whey Protein

Meal 4

Chicken Salad

Meal 5

Whey Protein

Workout Routine

Chest

Barbell Bench Press 4 sets - 8,6,4,2 reps

Barbell Incline Bench Press 4 sets - 8,6,4,2 reps

Low Cable Cross 4 sets - 20,18,16,14 reps

Cable Iron Cross 4 sets - 20,18,16,14 reps

Dips 4 sets - 20,18,16,14 reps

Biceps

EZ-Bar Curl 4 sets - 8,6,4,2 reps

Cable Hammer Curl with Rope 4 sets - 20,18,16,14 reps

Alternate Hammer Curl 4 sets - 20,18,16,14 reps

Reverse Barbell Curl 4 sets - 20,18,16,14 reps

Preacher Curl 4 sets - 20,18,16,14 reps

SHOULDERS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Pasta Bolognese

Meal 3

Whey Protein

Meal 4

Minced Beef, Pasta and Veggies

Meal 5

Whey Protein

Workout Routine

Shoulders

Smith Machine Shoulder Press 4 sets - 8,6,4,2 reps

Smith Machine Press Behind Neck 4 sets - 10 reps

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

Cable Machine Shoulder Press4 sets - 14,12,10,8 reps

Cable Machine Side Lateral 4 sets - 15 reps

Dumbbell 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

Beef, Cabbage and Rice

Meal 3

Whey Protein

Meal 4

Chicken Salad

Meal 5

Whey Protein

Workout Routine

Legs

Barbell Squat 4 sets - 8,6,4,2 reps

Cable Machine Leg Press 4 sets - 8,6,4,2 reps

Leg Press (narrow stance) 4 sets - 20 reps

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

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

Cable MachineStanding Calf 4 sets - 8,6,4,2 reps

Calf Press On The Leg Press 4 sets - 20 reps

Calf Press On The Cable Machine Leg Press 4 sets - 20,18,16,14 reps

Cable Machine Sitting Calf 4 sets - 20,18,16,14 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Leg Raise 4 sets - 20 reps

Ab Crunch Machine 4 sets - 20,18,16,14 reps

BACK AND TRICEPS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Creatine and Glutamine

Post-Workout

BCAA and Leucine

Meal 2

Meat Sauce and Whole Wheat Pasta

Meal 3

Whey Protein

Meal 4

Chicken Salad

Meal 5

Whey Protein

Workout Routine

Back

Dead Lift 4 sets - 8,6,4,2 reps

Bent Over Barbell Row 4 sets - 8,6,4,2 reps

Close Grip Lat Pulldown 4 sets - 20,18,16,14reps

Cable Machine Low Row 4 sets - 20,18,16,14 reps

Cable Machine Lat Pulldown 4 sets - 20,18,16,14 reps

Triceps

Cable EZ-Bar Triceps Pushdown 4 sets - 8,6,4,2 reps

Reverse Grip Triceps Pushdown 4 sets - 20,18,16,14 reps

Triceps Pushdown with Rope 4 sets - 20,18,16,14 reps

Triceps Pushdown V-Bar 4 sets - 20,18,16,14reps

Triceps Overhead Extension with Rope 4 sets - 20,18,16,14 reps

CHEST AND BICEPS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Salmon and Potatos

Meal 3

Whey Protein

Meal 4

Chicken Salad

Meal 5

Whey Protein

Workout Routine

Chest

Incline Barbell Press 4 sets - 8,6,4,2 reps

Cable Machine Chest Press 4 sets - 8,6,4,2 reps

Incline Dumbbell Flye 4 sets - 20,18,16,14 reps

Cable Machine Pectoral 4 sets - 20,18,16,14 reps

Dips 4 sets - 20,18,16,14 reps

Biceps

EZ-Bar Curl 4 sets - 8,6,4,2 reps

Cable Hammer Curl with Rope 4 sets - 20,18,16,14 reps

Cable Wide Grip Barbell Curl 4 sets - 20,18,16,14 reps

Reverse Barbell Curl 4 sets - 20,18,16,14 reps

Overhead Cable Curl 4 sets - 20,18,16,14 reps

SHOULDERS

Meal 1

Oatmeal with Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Beef, Mushrooms and Bulgur

Meal 3

Whey Protein

Meal 4

Minced Beef Salad

Meal 5

Whey Protein

Workout Routine

Shoulders

Clean & Jerk 4 sets - 10 reps

Barbell Front Raise 4 sets - 10 reps

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

Cable Machine Shoulder Press4 sets - 14,12,10,8 reps

Cable Machine Side Lateral 4 sets - 15 reps

Dumbbell 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

Egg Whites and Oatmeal

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Turkey Bacon, Onions and Whole Wheat Pasta

Meal 3

Whey Protein

Meal 4

Beef and Vegetables

Meal 5

Whey Protein

Workout Routine

Legs

Barbell Squat 4 sets - 8,6,4,2 reps

Cable Machine Leg Press 4 sets - 8,6,4,2 reps

Leg Press (narrow stance) 4 sets - 20 reps

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

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

Smith Machine Standing Calf 4 sets - 8,6,4,2 reps

Calf Press On The Leg Press 4 sets - 20 reps

Cable Machine Standing Calf 4 sets - 20,18,16,14 reps

Cable Machine Sitting Calf 4 sets - 20,18,16,14 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Leg Raise 4 sets - 20 reps

Ab Crunch Machine 4 sets - 20,18,16,14 reps

BACK AND TRICEPS

Meal 1

Turkey Bacon and Eggs

Pre-Workout

BCAA, Creatine and Glutamine

Post-Workout

BCAA and Leucine

Meal 2

Chicken Breast, Broccoli and Basmati Rice

Meal 3

Whey Protein

Meal 4

Tuna Salad

Meal 5

Whey Protein

Workout Routine

Back

Dead Lift 4 sets - 8,6,4,2 reps

T-Bar Row 4 sets - 8,6,4,2 reps

Cable Machine Low Row 4 sets - 20,18,16,14reps

Cable Machine Lat Pulldown 4 sets - 20,18,16,14 reps

Cable Machine Lower Back 4 sets - 20,18,16,14 reps

Triceps

Cable EZ-Bar Triceps Pushdown 4 sets - 8,6,4,2 reps

Cable Machine Dips 4 sets - 8,6,4,2 reps

Reverse Grip Triceps Pushdown 4 sets - 20,18,16,14 reps

Triceps Pushdown Wide Grip 4 sets - 20,18,16,14reps

Triceps Pushdown with Rope 4 sets - 20,18,16,14 reps

CHEST AND BICEPS

Meal 1

Banana Pancake

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Turkey Meatballs, Broccoli and Whole Wheat Pasta

Meal 3

Whey Protein

Meal 4

Minced Beef and Salad

Meal 5

Whey Protein

Workout Routine

Chest

Cable Machine Chest Press 4 sets - 8,6,4,2 reps

Incline Dumbbell Press 4 sets - 8,6,4,2 reps

Cable Machine Chest Incline 4 sets - 20,18,16,14 reps

Incline Dumbbell Flye 4 sets - 20,18,16,14 reps

Cable Iron Cross 4 sets - 20,18,16,14 reps

Biceps

Dumbbell Hammer Curl 4 sets - 8,6,4,2 reps

Cable Barbell Curl 4 sets - 20,18,16,14 reps

Cable Curl with Rope 4 sets - 20,18,16,14 reps

Cable Reverse V-Bar Curl 4 sets - 20,18,16,14 reps

Overhead Cable Curl 4 sets - 20,18,16,14 reps

SHOULDERS

Meal 1

Oatmeal with Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Chicken Breast, Corn and Whole Wheat Pasta

Meal 3

Whey Protein

Meal 4

Beef, Green Beans, Mushrooms and Avocado

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

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

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

Shoulder Dumbbell Flye 4 sets - 15 reps

Dumbbell 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

Banana Pancake

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Pulled Chicken, Green Peas and Basmati Rice

Meal 3

Whey Protein

Meal 4

Chicken Salad

Meal 5

Whey Protein

Workout Routine

Legs

Babell Squat 4 sets - 14,12,10,8 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