Here is the diet and fitness plan I will be following for this transformation.

Totals:
Calories: 2,482
Carbs: 266g
Fat: 74g
Protein:178g
Day 1 – Back and Biceps
Day 2 – Chest and Triceps
Day 3 – OFF
Day 4 – Quads, Hamstrings and Calves
Day 5 – Shoulders, Traps and Forearms
Day 6 – OFF
Day 7 – OFF
Workout log:
Day 1
One arm DB row 3x8 @65lbs
Pullup 8,8,6
Barbell Row 3x8 @95lbs
Seated Cable Row 3x10 @90lbs
Preacher Curl 3x10 @45lbs
Concentration Curl 1x8 @30lbs 2x10 @25lbs
Seated DB curl 3x7 @25lbs
Hanging Leg Raise x 50
Day 2
DB Bench Press 3x8 @75lbs
Incline DB Bench Press 3x8 @60lbs
Chest Dip 3x12
Cable Cross 3x12 @40lbs
Machine Bench Press Burnout
EZ Bar SkullCrusher 3x10 @65lbs
Seated DB Tricep Extension 3x8 @60lbs
Cable Tricep Extension burnout
Hanging Leg Raise x 50
Current Physique @156 lbs

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