My routine
M-F am on empty stomach:
precore 60 min isopure zero carb protein shake imeadiatly afterwards heart rate in the fat burn zone 125-138 long and boring!
6 PM workout
Monday: chest and shoulders
30 min precore
Chest - 4 sets of 6-8 reps of all of the following: DB flat bench press, DB incline Fly, cable flys high to low then low to high four total for chest - non compound movements to save tricep for shoulders which is next.
Shoulders - 4 sets of 6-8
DB press, standing rowes (BB from waist to neck), seated reverse flys for post delt., lateral DB raises,
Tuesday back/bis/tris
30 min precore
Back 4x6-8
Lat pull downs, seated rowes, bent over DB single arm rowes
Bi's 4x6-8
Concentration curls, standing alternating DB curls, cable curls high
Tri's 4x6-8
Skull crushers, rope pull downs, cable extensions, dips to failure
Wednesday stomach/legs
all 4x8-10
30 min precore
Leg press, leg extensions, cave raises, leg curls, kick backs,
Various sit-ups and raises
Thursday
No work out day to rest all body
Friday
30 min precore
Any two mussel groups
form m-w
Satuetday
Cardio 60 min HR 140-160
And some legs depending on what I feel needs attention.
Sunday
Rest day do nothing
Diet:
Am workout EAT NOTHING BEFOR WORKOUT
afterwards have a protein shake
Monday thursday sunday:
200 G protein 150 carbs 50 fat
Tuesday Friday:
+200 protein 30 carbs 20 fat
Wednesday Satuetday
+200 protein 10 carbs 20 fat
Sunday:
Whatever you want!!!!
Calories 2200-1800
P6 2 in the AM and 3 in the PM
Supper HD - cellucor as well as directed
All protein is Isopure zero carb
January 1st 191 and 21%BF
February 10th 189 and 18% BF
March 29 183 and 14%BF
My goal is to get to 10% BF and keep as much mussel as possible
M-F am on empty stomach:
precore 60 min isopure zero carb protein shake imeadiatly afterwards heart rate in the fat burn zone 125-138 long and boring!
6 PM workout
Monday: chest and shoulders
30 min precore
Chest - 4 sets of 6-8 reps of all of the following: DB flat bench press, DB incline Fly, cable flys high to low then low to high four total for chest - non compound movements to save tricep for shoulders which is next.
Shoulders - 4 sets of 6-8
DB press, standing rowes (BB from waist to neck), seated reverse flys for post delt., lateral DB raises,
Tuesday back/bis/tris
30 min precore
Back 4x6-8
Lat pull downs, seated rowes, bent over DB single arm rowes
Bi's 4x6-8
Concentration curls, standing alternating DB curls, cable curls high
Tri's 4x6-8
Skull crushers, rope pull downs, cable extensions, dips to failure
Wednesday stomach/legs
all 4x8-10
30 min precore
Leg press, leg extensions, cave raises, leg curls, kick backs,
Various sit-ups and raises
Thursday
No work out day to rest all body
Friday
30 min precore
Any two mussel groups
form m-w
Satuetday
Cardio 60 min HR 140-160
And some legs depending on what I feel needs attention.
Sunday
Rest day do nothing
Diet:
Am workout EAT NOTHING BEFOR WORKOUT
afterwards have a protein shake
Monday thursday sunday:
200 G protein 150 carbs 50 fat
Tuesday Friday:
+200 protein 30 carbs 20 fat
Wednesday Satuetday
+200 protein 10 carbs 20 fat
Sunday:
Whatever you want!!!!
Calories 2200-1800
P6 2 in the AM and 3 in the PM
Supper HD - cellucor as well as directed
All protein is Isopure zero carb
January 1st 191 and 21%BF
February 10th 189 and 18% BF
March 29 183 and 14%BF
My goal is to get to 10% BF and keep as much mussel as possible