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


Calories: 2,482

Carbs: 266g

Fat: 74g


  • 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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Chest and Triceps Bench 2x8@185 1x5@205 1x3@185 Incline DB Bench 1x8@75 1x6@75 1x7@70 Chest Dip 2x15 1x12 DB Fly 3x8@40 Machine Bench Burnout 180 down to 35 all sets to failure DB Skullcrusher 3x8@30

Becoming a Personal Trainer Vlog Series Episode 2

Episode 2 of the vlog series is live. In this episode, I cover my full chest and triceps workout. Go check it out and don't forget to leave a like.


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