Monday Leg Day:
- Squats 10-12 reps, 3 sets.
- Leg Press 10-12 reps, 3 sets.
- Leg extensions 10-12 reps then straight into jumping lunges 10-12 reps, 3 sets.
- Hamstring curl 10-12 reps, 3 sets.
- Toe raise 10-12 reps, 3 sets
Tuesday Back Day:
- Lat Pulldown 10-12 reps, 3 sets.
- One arm dumbbell row 10-12 reps, 3 sets.
- Stiff Legged deadlift 10-12 reps, 3 sets.
- Pull ups wide grip 10-12 reps, 3 sets.
- Seated row 10-12 reps, 3 sets
- T-bar row 10-12 reps, 3 sets
Wednesday Shoulder Day:
- Deadlifts 10-12 reps, 3 sets.
- Barbell shoulder press 10-12 reps, 3 sets.
- Dumbbell side lats 10-12 reps, 3 sets.
- Front plate raise 10-12 reps, 3 sets.
- Dumbbell shoulder press 10-12 reps, 3 sets.
Thursday Arms day:
- Barbell bicep curls 10-12 reps, 3 sets.
- Dumbbell bicep curls 10-12 reps, 3 sets.
- Tricep rope pull downs 10-12 reps, 3 sets.
- Hammer curls 10-12 reps, 3 sets.
- Dumbbell kick backs 10-12 reps, 3 sets.
- Tricep extensions 10-12 reps, 3 sets.
- Preacher curl 10-12 reps, 3 sets
- Skull crusher 10-12 reps, 3 sets
Friday Chest Day:
- Barbell chest press 10-12 reps, 3 sets.
- Dumbbell chest press 10-12 reps, 3 sets.
- Fly machine 10-12 reps, 3 sets.
- Cable fly (High, middle and low positions) 10-12 reps, 3 sets.
- Incline dumbbell press 10-12 reps, 3 sets
- Incline press 10-12 reps, 3 sets
- Incline dumbbell fly 10-12 reps, 3 sets
Saturday Abs day:
- Cable Rotations x10-15 Reps 3-4 Sets.
- Bicycle Crunch x20 Reps 3-4 Sets.
- Decline Weighted Sit-ups. 8-12 Reps x3-4 Sets.
- Hanging Leg Raises 10-12 Reps x3-4 Sets.
- Lying Leg Raises 10-12 Reps x3-4 Sets.
- Crunch 15 reps, 3-4 sets
- Dumbbell side bend 15 reps, 3-4 sets
Food – (3400lcal)
Breakfast – (470kcal
- Porridge
- Whole wheat cereal
- Bread, peanut butter
Meal 1 – (500kcal)
- Chicken breast
- Mug of rice
- 150g of broccoli
Meal 2 – (600kcal)
- Scrambled egg x3
- Slice of bread
- Bacon rashes x2
Meal 3 – (500kcal)
- Tin of tuna x1
- Mug of pasta x1
- 150g of sweetcorn
Meal 4 – (520kcal
- rice cakes with peanut butter x4
Snacks – (810kcal)
- protein shakes soon as wake up x1
- 30 minutes pre work out x1
- Immediately after working out x1