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TIME TO TRANSFORM

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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