Monday:
Chest + Triceps
Incline bench:
135x10
155x10
225x10
225x8
185x12
185x10
Flat DB:
60x12
60x11
60x10
60x10
Machine press (neutral grip):
85x12
135x8
125x8
Dips (leaning forward):
bwx15
bwx12
bwx10
Machine press (normal grip):
135x10
135x8
Tricep extension on lat pulldown:
5x12
6x12
8.5x8
8.5x7
7x8
6x9
One arm DB overhead ext.: Used free arm to add a few forced reps to each set.
30x8
30x7
20x12
20x10
Bench dips:
bwx15
bwx12
bwx10
reverse grip one arm cable ext.
3x12
3x10
3x9
EZ bar cable ext.:
Drop set 10, 8, 6
Meal 1:
2 whole eggs + 3 egg whites + 50 g lean bacon in an omelette
50g oats + 200ml skimmed milk
100ml berry smoothie
Meal 2:
Turkey on whole wheat pitta + small amount of coleslaw
Meal 3:
1/2 effervescent vitamin c tab in water + 45g whey + 30g raw mixed nuts + 1g cod liver oil
Meal 4:
Same as meal 2
Meal 5:
Chilli made with striploin state, loads of kidney beans, peppers and other veg + 60g basmati rice
Pre workout:
1/2 effervescent vitamin c tab in water + 10g BCAAs + 5g glutamine + 3g CEE
Post workout:
45g whey + 65g glucose + 5g BCAAs + 5g glutamine
Meal 6:
400ml skimmed milk + 40g milk protein + 2g cod liver oil
Tuesday:
Back + Biceps
Sumo deadlift:
135x8
225x8
315x5
315x4
315x4
Pullups: (Partials added to the end of every set)
BWx12
BWx10
BWx8
Underhand barbell row:
225x10
225x9
225x8
225x8
Bodyweight row using smith machine:
BWx12
BWx11
BWx8
Latpulldown:
12x10
14x10
15x8
14x9
Machine row:
9x9
9x8
8x8
Alternating Dumbell curls:
40x9
40x8
40x8
40x7
Standin barbell curls:
70x10
70x9
70x9
Machine preacher curl:
35x9
35x8
25x9
25x8
Meal 1:
Same as meal 1 Monday
Meal 2:
Same as meal 5 Monday
Meal 3:
50g tuna + 300ml skimmed milk
Meal 4:
Same as meal 3 Monday
Meal 5:
Chicken breast + 70g pasta in tomato sauce
Pre workout
Post workout
Meal 6:
Same as meal 6 Monday
Wednesday:
Shoulders + Traps
Standing press:
45x10
135x8
155x7
155x7
155x6
136x6
Machine shoulder press:
12x10
16x8
16x7
15x7
One arm lat raise:
35x11
35x10
35x10
30x9
Shruggs:
135x15
224x12
315x10
365x8
365x7
365x7
Shruggs double overhand grip:
225x12
225x11
225x10
Plate front raise + High pull ss:
25lb plate x 10 + 45lb bar x 10 x 3
Cable raise:
3x9
2x11
2x10
DB shrugg
100 x 10
100 x 8
Meal 1:
2 whole eggs + 3 egg whites + 50 g lean bacon in an omelette
50g oats + 200ml skimmed milk
100ml berry smoothie
Meal 2:
Chicken breast in wrap with cheese
Meal 3:
1/2 effervescent vitamin c tab in water + 45g whey
Pre workout:
1/2 effervescent vitamin c tab in water + 10g BCAAs + 5g glutamine + 3g CEE
Post workout:
45g whey + 65g glucose + 5g BCAAs + 5g glutamine
Meal 4:
Homemade lasagne
Meal 5:
100g tuna 25g mixed nuts
Meal 6:
1/2 chicken pizza
Friday:
Quads + Calves
Squat:
135 x 12
155 x 10
185 x 10
225 x 8
275 x 5
315 x 3
315 x 3
275 x 5
225 x 10
225 x 8
185 x 8
Lunges:
115 x 9
115 x 8
115 x 7
Leg extension:
20 x 8
18 x 8
16 x 9
14 x 9
12 x 9
3 sets on the inner and outer abductor machines
Calf raises
90 x 15
135 x 12
180 x 10
180 x 9
180 x 8
Standing calf raise (Smith) super set with standing db raises 60s to failure
155 x 10
155 x 10
155 x 9
Meal 1:
2 whole eggs + 2 egg whites + bagel
Meal 2:
45g whey + 50g oats + 200ml skimmed milk
Meal 3:
Seabass + baked beans + chips
Pre workout
Post workout
Meal 4:
100g tuna + 1/2 bagel
Meal 5:
400ml skimmed milk + 40g milk protein
cs80918
25
I’m an out of shape 34 yr old male and I can deadlift and squat more than you. What is wrong with your workout that your lifts are so low?
Your also too skinny.