PRE PROGRAM KNOWLEDGE
-THE NUMBER BEFORE THE X IS THE AMOUNT OF SETS TO PERFORM AND THE NUMBER
AFTER THE X IS THE AMOUNT OF REPS TO PERFORM
-WARM UP SETS ARE USED TO GET BLOOD FLOWING INTO THE MUSCLE GROUP BEING
TARGETED IN ORDER TO AVOID INJURY
-WORDS HIGHLIGHTED IN BLUE WILL SEND YOU TO THE BEST VIDEO EXPLANATION I
COULD FIND ON HOW TO PROPERLY DO THE EXERCISE INSTRUCTED
-THERE SHOULD BE A 2 MINUTE INTERVAL IN BETWEEN EACH SET
-DROP SETS EXPLANATION> How to Drop Set (LOWER THE WEIGHT 3 TIMES MAXIMUM)
-REST IS ONE OF THE MOST IMPORTANT FACTORS | GET 8 HOURS OF SLEEP MINIMUM
MONDAY
Chest & Triceps
CHEST FLYS (MACHINE)
-Warm up set
1 x 12
-HEAVY SETs
2 x Failure
-WORKING SET
1 x failure
How to Seated Machine Chest Fly
Incline DUMBBELL PRESS
-warm up set
1x8
-HEAVY SETS
2 x failure
-WORKING SET
1 x failure
How to Incline Dumbbell Chest Press
Cable chest fly
HIGH TO LOW PLACEMENT
-HEAVY SET
1 X FAILURE
-WORKING SETS
2 X FAILURE
How to High to Low Cable Chest Fly
MIDDLE PLACEMENT
-WORKING SETS
2 X FAILURE
How to Middle Cable Chest Fly
STRAIGHT BAR TRICEP EXTENSION
-HEAVY SETS
2 X FAILURE
-1 DROP SET
How to Straight Bar Tricep Pushdowns
Skull crushers
-heavy set
1 x failure
-working sets
2 x failure
How to Skull Crushers
tuesday
Back and biceps
Lat pulldown (wide grip)
-Warm up set
1 x 10
-HEavy set
2 x failure
- working set
1 x failure
REPEAT sets WITH CLOSE GRIP BUT WITHOUT A WARMUP SET
How to Lat Pulldown
Seated cable row
-HEAVY SETS
3 X FAILURE
-1 drop set
How to Seated Cable Row
conventional deadlift
-Heavy sets
2 x failure
-working set
1 x failure
How to Conventional Deadlift
Preacher curl
-warm up set
1x8
-heavy sets
2 x failure
- working set
1 x failure
How to Preacher Curl
Hammer curls
-Heavy sets
3 x failure
-1 drop set
How to Hammer Curl
wednesday
Rest day
Thursday
Shoulders & chest
Dumbbell shoulder press
-warm up set
1x8
-heavy sets
2 x failure
-working set
1 x failure
How to Dumbbell Shoulder Press
Cable upright rows
-heavy set
1 x failure
-2 drop sets
How to Cable Upright Rows
Lateral raises in between sets to failure
How to Lateral Raise
Rope face pulls
-heavy set
1 x failure
-working set
1 x failure
-1 drop set
How to Rope Face Pull
Go back to chest day and repeat only the chest workouts
Friday
legs
Incline leg press
-warm up set
1 x 12
-heavy sets
3 x failure
How to Incline Leg Press
Leg extensions
-warm up set
1x8
-heavy set
1 x failure
-2 drop sets
How to Leg Extensions
Hack squat
-heavy set
2 x failure
-working set
1 x failure
How to Hack Squat
Lying hamstring curls
-warm up set
1 x 10
-heavy sets
2 x failure
-working set
1 x failure
-1 drop set
How to Lying Hamstring Curls
Saturday
Back and arms
REPEAT BACK DAY WORKOUTS AND INCLUDE BOTH BICEP AND TRICEP
WORKOUTS
Sunday
Rest day
PRE DIET KNOWLEDGE
-WATER INTAKE MUST BE 1 GALLON A DAY MINIMUM
-1 GRAM OF PROTEIN PER POUND OF BODYWEIGHT IS A NECESSITY
- RECOMMENDED THAT YOU REDUCE THE AMOUNT OF ADDED SUGARS AND SATURATED
FATS YOU INTAKE DAILY FROM YOUR DIET
-TRACK YOUR CALORIES | MYFITNESSPAL IS THE APP I PERSONALLY USE TO TRACK MY
DAILY MACROS
-DO NOT CUT IF YOU HAVE NOT BUILT ENOUGH MUSCLE AND OR A FOUNDATION (UNLESS
YOUR ONLY GOAL IS TO LOSE WEIGHT)
IMPORTANT
HOW TO FIND YOUR MAINTENANCE CALORIES
FIND YOUR MAINTENANCE CALORIES
cutting
Once given a daily number use it as a rough estimate and subtract 500 from
it
Scale yourself every week. You should be losing 1-2 pounds a week if you are
dieting correctly. IF you are losing more than 2 pounds a week you need to
increase your calories.
If you lose weight too quick this can cause you to obtain loose skin and
negative effects to your physical and mental well being
Consistency is key
bulking
I prefer going 500-600 above your maintenance
If you gain weight too quickly you will gain unnecessary fat and it will also
affect you mentally.
-try to keep your diet as clean as possible (lean bulk)
Consistency is key
ADJUST THESE FOODS TO YOUR DAILY CALORIE GOALS
CUTTING FOODS
FRUITS IN THE MORNING
CHICKEN BREAST, LEAN GROUND BEEF, EGG WHITES, oats
-DON'T USE AN EXCESSIVE AMOUNT OF EGGS CONTAINING THE YOLK (I USE 2 A DAY)
FAT FREE MILK, KODIAK PANCAKES, FAT FREE YOGURT, LOW FAT CHEESE
WHITE RICE, RICE CAKES (FLAVORED ONES ARE OKAY), NUTS
AVOCADO, LOW CARB BREAD, BROWN RICE, peanut butter
WHEY ISOLATE, GREENS (NECESSITY), SWEET POTATO, tuna
SEASONING YOUR FOOD IS NOT GOING TO HURT YOU!
Bulking foods
Dairy products, whole eggs, nuts, peanut butter, avocados
Ground beef, fish, chicken breast, rice (any kind), potatoes, oats
Dark chocolate, bread, olive oil, pasta, any red meats
Mass gainers are okay but do not rely on them. Try to get most of your
intake from whole foods
I still suggest fruits and vegetables to keep your body in the best shape
possible
Daily morning Supplements
Take after breakfast
Fish oil, vitamin d3, vitamin b3, men's multivitamin (if female get a womens),
creatine (5 grams a day), beet root
Skin and hair care
Skin care
-Naturewell clinical retinol advanced moisture cream
-derma-e vitamin c concentrated serum
-advanced snail peptide eye cream (for dark circles)
Hair care
-Maui moisture hair care heal and hydrate shea butter shampoo
-hairitage volume conditioner
-heat protectant spray (if you use a blow dryer)
