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0 5-Day workout program
Monday
Chest
- Bench- Warm up, Paused Bench 90% 2 set of 3 reps, 4 sets of 10 reps
- Dumbbell incline- 4 sets of 8-10 reps
- Dumbbell pullover- 4 sets of 12 reps
- Cable flies- Adjusted high 4 sets of 10 reps, Adjusted low 4 sets of 15
- Dips- 5 sets of 10 superset with 5 sets of 20 pushups
Cardio
Abs
Tuesday
Legs
- Squat- Warm up, follow url workout progression provided at the end
- Lunges- 4 sets of 10 reps superset with kettle bell swings 4 sets of 10 reps
- Leg press- 5 sets of 10 reps superset with calf raises 5 sets of 10 reps
- Leg extension- 5 sets of 12 reps
- Leg Curls- 5 sets of 12 reps
Cardio
Wednesday
Back and shoulders
- Shoulder press- 5 sets of 5-6 reps
- Shrugs- 1 set 20 reps, 2 sets of 15 reps, 2 sets of 12 reps, 2 sets of 10 reps, superset with lateral raises and front raises
- Barbell Bent over row- 4 sets of 10 reps
- Pull-ups- 6 sets of 10 reps
- Lat Pull down- 4 sets of 10 reps
- Row machine- 5 sets of 10 reps
- Cable crosses- 5 sets of 12 reps
Cardio
Abs
Thursday
Biceps and Triceps
- Triceps extension- 4 sets of 12 reps
- Holding bi curl- 4 sets of 8 reps each arm
- Sitting bi curl- 4 sets of 10 reps superset with bench dips 4 sets of 20 reps
- Cable one arm curls- 4 sets of 10 reps, drop set 10 reps and then move the weight down 4 times
- Cable one arm extension- 5 sets of 10 reps
- Cable Tricep pull down- 4 sets of 10 reps
- Barbell 3 sec curl holds- 4 sets of 6 reps
Cardio
Friday
Full Body
- Bench- 5 sets of 8 reps
- Deadlift- warm up, follow url workout progression provided at the end
- Cleans- 4 sets of 6 reps
- Push ups- 5 sets of 20 reps
- Pull ups- 6 sets of 10 reps
Cardio
Abs
URL: http://www.weightrainer.net/spreadsheets/mm2kadd50.html
Dieting
Meal 1: Breakfast
- 3-4 eggs
- 2-3 pieces of turkey bacon
- 2 pieces of country ham
- ¼ cup of hash browns
- Cup of fruit
Protein total: 43g
Meal 2: Post- workout
- 16 oz of chocolate milk
- 2 tablespoons of peanut butter off of spoon
Protein Total: 24g
Meal 3: Lunch
- 8 oz of chicken breast
- ½ cup of veggies
- ½ cup of brown rice
Protein Total: 40g
Meal 4: Dinner
- 8 oz of chicken breast
- ½ cup of veggies
- ½ cup of brown rice
Protein total: 40g
Meal 5: Before bed
- 2 multigrain waffles with a tablespoon of peanut butter and a drizzle of honey on both
- 8 oz of chocolate milk
Protein total: 20g
Daily protein intake: 167g
You can also substitute chicken with either fish, steak or ground turkey beef.
Also drink anywhere from 1.5-2 gallons of water a day
Supplementation
- Preworkout
- Multivitamin
- Fish oil
- ZMA
If you would like to take protein powder, go ahead, I personally prefer not too because I have never seen positive results from it and have only seen a dent in my wallet from it.
If you would like to know how to meal prep or would like a workout plan/ diet plan custom made for you please contact me at bpetrillo153@yahoo.com
