Sta mislite o ovom momku,o njegovoj ishrani , suplementaciji , treningu , a pre svega izgledu ?
Ishrana :meal 1- oatmeal, protein shake
meal 2- brown rice and chicken
meal 3- 4 bean mix and tuna and brocolli
meal 4- wholemeal pasta and mince meat
post workout shake
meal 5- steak and green vegetables
meal 6- cottage cheese and sardines before bed
snack on almonds and protein bars throughout the day
trening : Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
Tuesday: Legs/Calves
4 sets of Squats 8-10 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.
Wednesday: Back
3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps
Thursday: Shoulders/Triceps
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps
Saturday: Full Body
3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps
suplementacija : >Amino acids XTEND during workout
>Glutamine post workout
>whey protein isolate post workout
>Jack3d/1Mr/cryoshock pre workout
>Internation protein synergy 5,m protein blend first thing in the morning and before bed
>Magnesium
>Zinc
>Multi vitamins
>Fish oil
>Ultra HCL digestive support
>Green tea tablets
Topic: Zyzz (Read 13672 times)