21/M/5'9 81KG 19% Body Fat.
Goal - Lean Bulk, Gain Muscle while also burning fat
3 Days:
Day 1(Upper Body)(Monday,Thursday)-
Incline Dumbell Bench Press or Pectoral Flys (4 Sets of 6)
Bench Press (4 Sets of 6)
Bent Over Row (4 Sets of 6)
Lat Pulldown (3 Sets of 8) or Assisted Wide Grip Pull Ups (3 Sets till failure)
Shoulder Press (4 Sets of 6)
3 Supersets: Arnold Dumbell Press(8 Reps) then Bent Over Shoulder Fly (12 Reps) or Barbell Row (8 Reps) then Side Lateral Raises (12
Reps).
Day 2(Lower Body)(Tuesday,Friday)-
Squat (4 Sets of 6)
Leg Press (3 Sets of 8) or Leg Extension (3 Sets of 8) or Leg Curl (3 Sets of 8) (Whatever is free)
Deadlift (3 Sets of 6)
Seated Calf Raises (3 Sets of 20) or Calf Press (3 Sets of 20)
Day 3(Arms)(Wednesday,Saturday)-
Barbell Curl (6 Sets of 12,10,8,6,4 Reps then final set half weight of 4 rep set till failure)
Tricep Pushdown (6 Sets of 12,10,8,6,4 Reps then final set half weight of 4 rep set till failure)
Single Arm Curl (4 Sets of 12,10,8,6 Reps)
Skullcrushers (4 Sets of 12,10,8,6 Reps)
Superset: Single Bicep Cable Curl and Tricep Cable Extension (4 Sets of 15 Reps)
Chinups (3 Sets till failure)
Bench Dips (3 Sets till failure)
Sunday-
DDP Yoga/Cardio/Abs Depending on mood
Alternate "or" Exercises during week. For example if I do Incline Dumbell Press Monday, I'll do Pec Flys on Thursday in it's slot
Diet:
Meal 1: Peanut Butter, 2 Scoops Protein Powder, Bananan, and Milk Shake. MyProtein BCAA Plus Pills
Meal 2: High Protein, Low Fat Yoghurt
Meal 3: Sandwich/Wrap usually a 6-Inch Subway Chicken Breast Sub
Meal 4: 2 Scoops Protein Shake with Creatine
Meal 5: Pre-Workout Food like Protein Bar or Fruit
Drink: MyProtein MyPre 2.0
Meal 6: Post Workout Shake. MyProtein BCAA Plus Pills
Meal 7: 200g Chicken/Lamb/Beef with Stir Fried Veg
Was looking to add Cardio in the mornings. 30 Seconds Skipping then 10 Burpees, 30 Seconds Skipping then 9 Burpees etc etc...
Goal - Lean Bulk, Gain Muscle while also burning fat
3 Days:
Day 1(Upper Body)(Monday,Thursday)-
Incline Dumbell Bench Press or Pectoral Flys (4 Sets of 6)
Bench Press (4 Sets of 6)
Bent Over Row (4 Sets of 6)
Lat Pulldown (3 Sets of 8) or Assisted Wide Grip Pull Ups (3 Sets till failure)
Shoulder Press (4 Sets of 6)
3 Supersets: Arnold Dumbell Press(8 Reps) then Bent Over Shoulder Fly (12 Reps) or Barbell Row (8 Reps) then Side Lateral Raises (12
Reps).
Day 2(Lower Body)(Tuesday,Friday)-
Squat (4 Sets of 6)
Leg Press (3 Sets of 8) or Leg Extension (3 Sets of 8) or Leg Curl (3 Sets of 8) (Whatever is free)
Deadlift (3 Sets of 6)
Seated Calf Raises (3 Sets of 20) or Calf Press (3 Sets of 20)
Day 3(Arms)(Wednesday,Saturday)-
Barbell Curl (6 Sets of 12,10,8,6,4 Reps then final set half weight of 4 rep set till failure)
Tricep Pushdown (6 Sets of 12,10,8,6,4 Reps then final set half weight of 4 rep set till failure)
Single Arm Curl (4 Sets of 12,10,8,6 Reps)
Skullcrushers (4 Sets of 12,10,8,6 Reps)
Superset: Single Bicep Cable Curl and Tricep Cable Extension (4 Sets of 15 Reps)
Chinups (3 Sets till failure)
Bench Dips (3 Sets till failure)
Sunday-
DDP Yoga/Cardio/Abs Depending on mood
Alternate "or" Exercises during week. For example if I do Incline Dumbell Press Monday, I'll do Pec Flys on Thursday in it's slot
Diet:
Meal 1: Peanut Butter, 2 Scoops Protein Powder, Bananan, and Milk Shake. MyProtein BCAA Plus Pills
Meal 2: High Protein, Low Fat Yoghurt
Meal 3: Sandwich/Wrap usually a 6-Inch Subway Chicken Breast Sub
Meal 4: 2 Scoops Protein Shake with Creatine
Meal 5: Pre-Workout Food like Protein Bar or Fruit
Drink: MyProtein MyPre 2.0
Meal 6: Post Workout Shake. MyProtein BCAA Plus Pills
Meal 7: 200g Chicken/Lamb/Beef with Stir Fried Veg
Was looking to add Cardio in the mornings. 30 Seconds Skipping then 10 Burpees, 30 Seconds Skipping then 9 Burpees etc etc...