No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.
―Socrates
Macronutrients
- Protein
- Carbohydrates:
- Fat:
Supplements
- Creatine Monohydrate: 5gm/day (1 rounded tsp.)
- Beta-Alanine: 2gm/day (1/2 tsp.)
- Caffeine: 200mg pre-workout
- Ephedrine: 25mg pre-workout
Routine
Volume Push
Tuesday |
- Superset
- Pushups
- Bench Dip (aka Triceps Dip)
- Decline Crunch
- Dumbbell Arnold Press
- Dumbbell Palms In Bench Press (aka Matrix Press)
- One of the following
- Dummbell Incline Fly
- Cable Inner Chest Press (aka Crossover Cable)
|
Volume Pull
Wednesday |
- Pullups
- Machine Reverse Flyes
- One of the following
- Dumbbell One-Arm Row
- Cable Seated Row
- Dumbbell Shoulder Shrug
- Bicep Curls
|
Legs
Thursday |
- Barbell Squat
- Weighted Crunches
- Calf Press
- Lying Leg Curls
- Dumbbell Rear Lunge
|
Cardio
Friday |
|
Heavy Push
Saturday |
- Barbell Bench Press
- Dips
- Cable Rope Triceps Pushdown
- Incline Chest Press
- Shoulder Press
|
Heavy Pull
Sunday |
- Lat Pulldown
- Deadlift
- Dummbell Incline Curl
- Superset
- Dumbbell Front Raise
- Dumbbell Lateral Raise
|
