8am Coffe/protein shake, Granola bar 25g Protein 30g Carbs 6g of Fat
10am 5 Eggs /w 3/4 oatmeal 1 cup of milk 54g Protein 70g carbs 30g Fat
12pm Greek yogurt w/ apple 20g Protein 25g carbs
230pm Roastbeef sandwich on 9 grain 60g Protein 75g Carbs 12g Fat
430pm pre work out shake apple 25g Protein 25g Carbs
6/630pmpost work out shake mass gainer 60g Protein 130g carbs 10g of Fat
8pm Ground turkey Brown rice with veggies 60g Protein 60g carbs
10-11 pm usually before bed - either Cottage cheese 30g Protein or Greek yogurt w almonds 30g Protein 10gs of fat
Protein total = 334g Carbs = total 415g Calorie Total =3505 Fat total = Approx 68g
Trying to bulk up FROM 192 Lbs, Been lifting for 4 years. 25 years old I want to get to 230 lbs and then start to cut once I get there.
Monday - Chest / Abs
Incline Bench press - 3 sets 6-8 reps 1 set 10-15 reps
Flat dumbbell bench press - 3 sets 6-8 reps 1 set 10-15 reps
Decline machine press - 3 sets 6-8 reps 1 set 10-15 reps
Flat flies - 5 sets 10-15 reps
Decline crunches w/ weight 3- 20
Hanging Leg raises 3 sets to failure
Tuesday Legs
Squats - 4 sets of 8 - 10 reps 1 set of 15 reps
Deadlifts 3- 4 sets of 6-10 reps
Wide Leg presses( trying to get my hams to grow more) 4 sets of 6- 10 reps
hack squats 3 sets of 10 reps
Leg curls - 4 sets of 10 reps
Donkey calf 5 sets of 20
Sitting calf raises 3 sets of 20 1 set to failure
Wednesday - off / cardio 20 mins at about 150 - 160 bpm
Thursday - Shoulders traps Abs
Dumbell Military presses 4-5 sets of 6 -8 reps
Machine military presses 3-4 sets of 8 reps
Rear delts on an incline bench 4 sets of 6-8
Front dumbbell raises 4 sets of 8
Barbell shrugs 5 sets of 6 - 10
Abs usual switch up exercise but keep same rep and set range as monday
Friday Back
Barbell row's 4-5 sets of 6-8 reps
Lat pull downs 4 sets of 6-10 reps
Dumbell rows 4 sets of 6-8
cable rows 4 sets of 10
3 sets of pull-ups to fail
Cardio 20 mins
Saturday Arms
Close grip bench 4 sets of 6-8
Skull crushers 4 sets of 6-8
Overhead dumbbell extensions 3 sets of 8-10 reps
Barbell curls 4 sets of 6-10 reps
Hammer curls 4 sets of 6-10
Concentration curls 4 sets of 8-10
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