My Training Cycle

Day 1

Back:
Barbell Bent-over Row 3 x 8 - 12
Dumbbell External Rotation 2 x 8 - 12
Cable Close Grip Pulldown 3 x 8 - 12
Cable Rear Pulldown 4 x 8 - 12

Traps:
Barbell Shrug 4 x 8 - 12
Dumbbell Shrug 3 x 8 - 12

Abs:
Crunch 3 x 10 - 15
Seated Crunch 3 x 10 - 15
Dumbbell Side Bend 2 x 10 - 15
Side Crunch 2 x 10 - 15



Day 3

Chest:
Dumbbell Bench Press 2 x 8 - 12 4 x 8 - 12
Dumbbell Fly 2 x 8 - 12
Pec Deck Fly 3 x 8 - 12
Barbell Incline Bench Press 2 x 8 - 12

Hamstrings:
Laying Leg Curls 3 x 8 - 12
Barbell Straight-leg Deadlift 3 x 8 - 12

Calves:
Barbell Standing Calf Raise 4 x 8 - 12
Barbell Seated Calf Raise 3 x 8 - 12
Barbell Reverse Calf Raise 2 x 8 - 12


Day 4

Quads:
Leg Extension 2 x 8 - 12
Front Squat 2 x 8 - 12
Hack Squat 2 x 8 - 12
Leg Extension 3 x 8 - 12

Delts:
Barbell Military Press 2 x 8 - 12
Barbell Upright Row 3 x 8 - 12
Dumbbell Front Raise 3 x 8 - 12
Dumbbell Lateral Raise 3 x 8 - 12

Abs:
Crunch 3 x 10 - 15
Seated Crunch 3 x 10 - 15
Dumbbell Side Bend 2 x 10 - 15
Side Crunch 2 x 10 - 15


Day 6

Biceps:
Standing Barbell Curl 2 x 8 - 12 6 x 8 - 12
Standing Dumbbell Curl 3 x 8 - 12
Barbell Preacher Curl 3 x 8 - 12
Dumbbell Concentration Curl 4 x 8 - 12

Triceps:
Dumbbell One Arm Tricep Extension 3 x 8 - 12
Barbell Close Grip Bench Press 4 x 8 - 12
Barbell Tricep Extension 2 x 8 - 12
Cable Pushdown 4 x 8 - 12

Calves:
Barbell Standing Calf Raise 4 x 8 - 12
Barbell Seated Calf Raise 3 x 8 - 12
Barbell Reverse Calf Raise 2 x 8 - 12



5miles of Cardio after Day 1 - Day 4 - Day 6 work outs
9miles of Cardio after Day 3 work out
1.5miles of Cardio on OFF days.

15 + 9 + 4.5
28.5miles per 7 days



Breakfast * 7:30am

P.S. Calories Carbs Proteins Fats

Banana 1 105 27 1 1
Orange Juice 1.5 cups 165 38 0 0
Egg White 3 051 0 12 0
Bacon 6 slices 220 0 12 18
Pancake (buttermilk) 3 160 32 4 2
Super Vitamin Pak 1 pak 0 0 0 0

Pre-Work Out * 11:30am

Diurlean 2 0 0 0 0
Zenotrope 1 0 0 0 0
CCEP 1 60 15 0 0

Post-Work Out * 3:00pm

ABB Pure Pro 1bottle 180 2 40 0
Turkey Breast 12oz 480 0 96 4

Meal Four * 5:00pm

Pasta 4oz 120 32 6 1
2% Milk 1.5 cups 180 18 12 7
Banana 1 105 27 1 1
Pro M3 1 serving 230 3 50 2
L-GPower 15grams 0 0 0 0

Meal Five * 8:30pm

Skinless Chicken 1 peice 180 0 36 4
Peas 1/2 cup 65 13 4 0
Corn - Can 1/2 cup 65 15 2 1
ISO Pure 1 serving 200 0 50 0
2% Milk 1.5 cups 180 18 12 7
L-GPower 5grams 0 0 0 0

Calories = 2,746
Carbs = 240grams
Proteins = 338grams
Fats = 48grams