I loosely follow this regimen, but right now I'm only working out 3 times a week so I modify it a bit. My diet consists of a lot of chicken, pasta, milk, and other meat, nothing too strict or anything.
Day 1:
Chest, Shoulders, Back, Traps - Strength Workout
Flat Bench Press (barbell): 4 sets of 3-6
Military Press (barbell): 4 sets of 3-6
Bent-over Row (barbell): 4 sets of 3-6
Barbell Shrug (barbell: 4 sets of 3-6
Day 2:
Legs, Calves, Arms - Strength Workout
Squats (all the way down!) (barbell): 4 sets of 3-6
Stiff-legged deadlifts (barbell or dumbbell): 4 sets of 3-6
Standing calf raise (machine) 4 sets of 3-6
Standing barbell curl: 3 sets of 3-6
Close-grip bench press (barbell): 3 sets of 3-6
Day 4:
Chest, Shoulders, Back, Traps - Size Workout
Incline Dumbbell Press: 2 sets of 6-10
Decline Dumbbell Press: 2 sets of 6-10
Dumbbell Military Press: 2 sets of 6-10
Lat Pulldowns: 2 sets of 6-10
Single-Arm DB row: 2 sets of 6-10
Row to Neck (cable): 2 sets of 6-10
Day 5:
Legs, Calves, Arms - Size Workout
Barbell Front Squat: 3 sets of 6-10
Stiff-leg deadlift (barbell or dumbbell): 3 sets of 6-10
Seated calf raise (machine) 2 sets of 6-10
Preacher curl (free weight) 3 sets of 6-10
Lying tricep extension (barbell) 3 sets of 6-10
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