Just in case the training plan disappears from bodybuilding.com, which can happen a lot, I wanted to ensure I captured it here on the site.
Click on for the plan…
Training Plan
Monday: Chest, Triceps
- Bench Press: 4 sets of 10 reps
- Seated Incline Dumbbell Press: 4 sets of 10 reps
- Dumbbell Press: 4 sets of 10 reps
- Dumbbell Flyes: 4 sets of 10 reps
- Cable Crossovers: 4 sets of 12 reps
- Close Hand Bench Press: 4 sets of 10 reps
- Dumbbell Triceps Extensions: 4 sets of 10 reps
- Cable Triceps Extensions: 4 sets of 12 reps
- Machine Pushdowns: 4 sets of 12 reps
- Dips: 3 sets to failure
Tuesday: Biceps, Back, And Calves
- Dumbbell Curls: 4 sets of 10 reps
- Hammer Curls: 3 sets of 20 reps
- Barbell Curls: 4 sets of 10 reps
- Close Grip Curls: 4 sets of 10 reps
- Deadlifts: 4 sets of 12, 10, 8, 6 reps
- Seated Row: 4 sets of 10 reps
- Lat Pulldowns: 4 sets of 10 reps
- Dumbbell Rows: 4 sets of 8 reps
- Smith Machine Calf Raise: 4 sets of 20 reps
- Seated Calve Raise Machine: 4 sets of 20 reps
Thursday: Delts, Traps, Forearms And Abs
- Dumbbell Raise: 4 sets of 12 reps
- Front Dumbbell Raise: 4 sets of 12 reps
- Dumbbell Shoulder Press: 4 sets of 8-12 reps
- Machine Shoulder Press: 4 sets of 10 reps
- Dumbbell Shrugs: 4 sets of 12 reps
- Single Arm Dumbbell Shrugs: 4 sets of 20 reps
- Barbell Shrugs: 4 sets of 10-14 reps
- Superset:
- Machine Crunches: 3 sets of 25 reps
- Exercise Ball Crunches: 3 sets of 25 reps
- Leg Raises: 4 sets of 20 reps
- Oblique Crunches: 3 sets of 20 reps
- Decline Oblique Crunches: 3 sets of 25 reps
Barbell Forearm Raises: 4 sets of 20 reps
Palms-up Dumbbell Wrist Curls: 4 sets of 10 reps
Friday: Legs And Abs
- Leg Extensions: 4 sets of 10-12 reps
- Leg Curls: 4 sets of 10-12 reps
- Squats: 4 sets of 8-12 reps
- Leg Press: 4 sets of 8-12 reps
- Machine Crunches: 3 sets of 25 reps
- Exercise Ball Crunches: 3 sets of 25 reps
- Leg Raises: 4 sets of 20 reps
- Oblique Crunches: 3 sets of 20 reps
- Decline Oblique Crunches: 3 sets of 25 reps
Saturday: Biceps, Abs, Traps
- Dumbbell Curls: 4 sets of 10 reps
- Hammer Curls: 3 sets of 20 reps
- Barbell Curls: 4 sets of 10 reps
- Close Grip Curls: 4 sets of 10 reps
- Machine Crunches: 3 sets of 25 reps
- Exercise Ball Crunches: 3 sets of 25 reps
- Leg Raises: 4 sets of 20 reps
- Oblique Crunches: 3 sets of 20 reps
- Decline Oblique Crunches: 3 sets of 25 reps
- Dumbbell Shrugs: 4 sets of 12 reps
- Single Arm Dumbbell Shrugs: 4 sets of 20 reps
- Barbell Shrugs: 4 sets of 10-14 reps
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Nutrition Plan
Meal 1 – 9:00 AM
- 8 Egg Whites
- Bowl Of Oatmeal
- Apple
Meal 2 – 11:00 AM
Meal 3 – 1:00 PM
Meal 4 – 4:00 PM
Meal 5 – At Gym/Right Before 5-6:30 PM
- Oatmeal
- Fruits
- Hour After Eating – 1 Scoop Of N.O. Black Powder
Meal 6 – After Gym
Late Night Snack – Before Bed
- Whey Shake
- 2 Table Spoons Of Peanut Butter