Daily workout programme Click on any move for a video form guide Monday: Torso Barbell bench press – 4 sets of 10-12 reps. 10 secs rest Dumbbell incline bench press – 4 sets of 10-12 reps. 10 secs rest Machine chest press – 4 sets of 10-12 reps. 10 secs rest Cable crossovers – 4 sets of 10-12 reps. 120 secs rest Chin-ups – 4 sets of 10-12 reps. 10 secs rest Dumbbell bent over rows – 4 sets of 10-12 reps. 10 secs rest Seated cable rows – 4 sets of 10-12 reps. 10 secs rest Seated face pulls – 4 sets of 10-12 reps. 10 secs rest Tuesday: Lower body Barbell squats – 4 sets of 10-12 reps. 10 secs rest Dumbbell lunges – 4 sets of 10-12 reps. 10 secs rest Leg extension – 4 sets of 10-12 reps. 120 secs rest Hamstring curls – 4 sets of 10-12 reps. 10 secs rest Romanian deadlifts – 4 sets of 10-12 reps. 10 secs rest Reverse hypers – 4 sets of 10-12 reps. 10 secs rest Wednesday: Rest day Thursday: Shoulders and calves Dumbbell seated press – 4 sets of 10-12 reps. 10 secs rest Dumbbell seated reverse fly – 4 sets of 10-12 reps. 10 secs rest Dumbbell seated lat raise – 4 sets of 10-12 reps. 10 secs rest Dumbbell standing front raise – 4 sets of 10-12 reps. 120 secs rest Standing calf raise – 4 sets of 10-12 reps. 10 secs rest Seated calf raise – 4 sets of 10-12 reps. 10 secs rest Friday: Arms Tricep dips – 4 sets of 10-12 reps. 10 secs rest EZ bar skullcrushers – 4 sets of 10-12 reps. 10 secs rest Cable triceps extension – 4 sets of 10-12 reps. 10 secs rest Cable triceps pushdown– 4 sets of 10-12 reps. 120 secs rest Incline dumbbell curls – 4 sets of 10-12 reps. 10 secs rest Seated dumbbell curls – 4 sets of 10-12 reps. 10 secs rest Seated hammer curls – 4 sets of 10-12 reps. 10 secs rest Standing EZ bar curls – 4 sets of 10-12 reps. 10 secs rest Saturday: Abs Lower leg raises on Swiss ball – 5 sets of 12-15 reps. 10 secs rest Russian twist – 5 sets of 20 reps. 10 secs rest Side raises – 5 sets of 20 reps. 120 secs rest Swiss ball sit ups – 5 sets of 15-20 reps. 10 secs rest Swiss ball roll outs – 5 sets of 15 reps. 10 secs rest Sit ups – 5 sets of 15 reps. 120 secs rest Sunday: Rest day Daily nutrition plan This diet plan is designed so that you can mix and match your meals. Choose components from each category and hit these daily targets (based on a 75-80kg man). Protein (334g per day): salmon, tuna, steak, turkey, chicken Carbs (164g per day): kale, spinach, broccoli, asparagus, peppers, sweet potato, white rice Fats (75g per day): butter, cheese, cashews, almonds, avocado, olive oil, eggs Fluids per day 3 litres of water; 3 cups of green tea; 1 morning coffee Daily supplement plan Omega 3: 12g per day BCAA: 40g per workout Zinc: 75mg per day Magnesium: 1.5g per day Vitamin D: 10mcg twice a week Whey protein: one serving post workout Creatine: 15-20g per day
Posted on: Fri, 13 Sep 2013 21:24:42 +0000
Trending Topics
Recently Viewed Topics
© 2015