BodyBuilding & Fitness

Monday:

BACK:
Hammer strength iso lateral rows – 2 warm up sets of 14 reps, 4 sets of 10, 10, 8, 8
Hammer strength iso lateral low rows, 4 sets of 12, 12, 10, 10
Bent over T-bar rows – 4 sets of 10, 10, 8, 8
Seated under grip T-bar rows – 4 sets of 10, 10, 8, 8
Lat pull downs – 4 sets of 10

CHEST:
Incline bench press – 2 warm up sets of 12 reps, 4 sets of 10, 10, 8, 8
Incline hammer strength press – 4 sets of 10, 10, 8, 8
Incline dumbbell flies – 4 sets of 10
Flat bench press super setted with dumbbell flies – 4 sets of 10 for bench press and 4 sets of 12, 12, 10, 10 with dumbbell flies

Tuesday:

CARDIO: (30min)

ABS: (see ab routine video above)

Wednesday:

BICEPS:
Alternating dumbbell curls – 2 warm up sets of 15 reps on each arm, 4 sets of 10, 8, 8, 6 on each arm
Preacher curl – 4 sets of 12, 10, 10, 8
Alternating dumbbell hammer curl – 4 sets of 12, 10, 10, 10 reps on each arm
EZ bar cable curls – 4 sets of 15, 12, 10, 10.

TRICEPS:
Cable rope tricep extension – 2 warm sets of 15, 4 sets of 12, 12, 10, 10
Cable bent-over tricep extension w/rope super setted with EZ bar cable reverse grip tricep extensions – 4 sets of 12, 12, 10, 10 with rope
4 sets of 15 with EZ bar; Seated tricep dips – 5 sets of 15, 15, 12, 12, 10 (on 5th set, drop weight to the weight of the previous set, and continue to dip until failure and continuing to drop weight off the previous set until I’m back down to original starting weight)
Seated dumbbell overhead tricep extension – 4 sets of 12, 12, 10, 10.

Thursday:

CARDIO: (30min)

ABS: (see ab routine video above)

Friday:

SHOULDERS: Shoulder press 2 warm up sets of 12 reps, 4 sets of 10, 10, 8, 8
Wide grip upright rows – 4 sets of 12, 12, 10, 10
Single arm dumbbell lateral raises super setted with dumbbell lateral raises with both arms – 4 sets of 12, 12, 10, 10 with single arm dumbbell lateral raise
4 sets of 15 for double arm lateral raises with lower weight
Rear delt fly – 4 sets of 10, Shrugs – 5 sets of 15 (on 5th set, drop weight to the weight of the previous set and continue to shrug until failure and continuing to drop weight off the previous set until I’m back down to original starting weight).

Saturday:

Rest

Sunday:

LEGS:
Leg Extensions – 2 warm up sets of 20 reps, 4 sets of 12, 12, 10, 10
Lying leg curls (iso one leg at time) – 4 sets of 10, 10, 8, 8 (on 4th set, drop weight to original start weight and leg curl with both legs until exhaustion
Leg Press or Squats – 5 sets of 12, 12, 10, 8
Seated leg curls – 4 sets of 12, 12, 10, 10
Walking lunges – 4 sets of laps ( 1 lap is walking the distance of the gym back and forth 3 times).

Meal 1:

1 cup of oatmeal with Lean Body^® MRP protein shake

Meal 2:

Lean Body^® MRP protein shake protein shake or 7-8 hardboiled eggs

Meal 3:

8oz grilled chicken breast with 1 cup of brown rice

Meal 4:

8oz salmon or 8oz of ground sirloin or 8oz grilled chicken breast with 1 cup of brown rice

Meal 5:

8oz of ground sirloin or 8oz grilled chicken breast or 8oz salmon with 1 cup of brown rice PLUS a green salad with lemon as dressing

Meal 6:

PROV 60^® Protein Shake

Sample Competition Daily Menu:

Meal 1: 1 scoop whey, 1 cup egg beaters, ¾ cup cream of rice
Meal 2: 8 oz steak 8 oz potato
Meal 3: 3 scoops whey 1 bagel
Meal 4: 8 oz chicken & vegetables
Meal 5: 8 oz fish, 6 oz potato
Meal 6: 8 oz steak or 10 oz fish

SUPPLEMENTS LIST: Lean Body^® MRP shakes, ProV 60^® , Super Charge!^® – 1 scoop taken before workout , PowerCarb – 2 scoops consumed during workout, HICA Max – 3 tablets after workout, A2- Pump, BA-Endurance, C2-Strength Before Workouts