Share my meal of all day :
Man that looks good!
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Share my meal of all day :
Would be nice to get weekly updatesHey all again![]()
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Some updaites after 2 weeks on cycle : Feels out of 10/10;
The training plan does not change. Morning on an empty stomach 30-min walk with my dog.
15/20k steps on weekends and 15/20k on Wednesday.
Monday/Friday - 10k + After training 15 min on the bike or elliptical trainer.
The diet I use is pretty much the same as before:
P- 239g.
C- 227g.
F- 92g.
Macros 2700 Kcal.
good plan bro but how about some pics of training food and you please shareHey![]()
All week training plan : Week 3/10
CHEST AND BICEPS
BACK AND TRICEPS
- A - Dumbbell Chest Press Incline Bench Sets: 4 Reps: 10
- B - Barbell Incline Bench Press Sets: 4 Reps: 8
- Superset :
- C1- Barbell Decline Bench Press Sets: 4 Reps: 10
- C2- Chest DipSets: 4 Reps: 10
- Superset
- D1 - Machine Chest Press Flat Sets: 4 Reps: 8
- D2 - Machine Seated Fly Sets: 4 Reps: 8
- Superset
- E1 - Cable Low Fly Sets: 3 Reps: 8
- E2 - Dumbbell Chest Pull Over Sets: 3 Reps: 8
- F - Dumbbell Alternate Biceps Curl Sets: 4 Reps: 8
- G - Ez Bar Biceps Curl Normal Grip Sets: 4 Reps: 8
- Superset
- H1 - Lying Cable Curl - Biceps Exercise Sets: 4 Reps: 8
- H2 - Biceps Curl CableSets: 4 Reps: 8
- I - Bench Crunch Sets: 4 Reps: Max
LEGS
- A - Cable Neutral Grip Lat PulldownSets: 4Reps: 6 6 6
- Superset
- B1-CABLE NEUTRAL GRIP LAT PULLDOWN (Neutral arms)Sets: 4 Reps: 8
- B2 - Behind Neck Lat Pull Down Machine Sets: 4 Reps: 8
- Superset
- C1 - Kneeling Cable Crossover Lat Pull Down Sets: 4 Reps: 8
- C2 - Kneeling Cable Crossover Lats Sets: 4 Reps: 8
- Superset
- D1 - Chest-supported Machine Row (Upper Back Focus) Sets: 4 Reps: 8
- D2 - Dumbbell Hammer Grip Incline Bench Row Sets: 4 Reps: 8
- D3 - Cable Pushdown (straight Arm)Sets: 4 Reps: 8
- E - EZ-bar Skull Crushers Sets: 4 Reps: 12 10 8 6
- F - Dumbbell Seated Alternate Overhead Triceps Extension Sets: 4 Reps: 8 8
- Notes: Drop set
- G - Standing Cable Crossover Tricep Extension Sets: 4 Reps: 10
- H - Incline Leg Hip Raises Sets: 4 Reps: Max
Shouders
- A - Lying Leg Curl Sets: 4 Reps: 18 16 14 12
- Superset
- B1 - Seated Machine Hip Adductor Sets: 4 Reps: 10
- B2 - Romanian Deadlift Dumbbells Sets: 4 Reps: 10
- Superset
- C1 - Dumbbell Bulgarian Split Squat Sets: 4 Reps: 10
- C2 - Leg Extension Sets: 4 Reps: 10
- Superset
- D1 - Wide Stance Smith Machine Squat Sets: 4 Reps: 10
- D2 - Leg Press Wide Stance Sets: 4 Reps: 10
- E - Standing calf raises machine Sets: 4 Reps: 10 10
- A - Dumbbell Lateral RaisesSets: 5Reps: 16 14 12 10 8
- B - Cable Lateral RaiseSets: 4Reps: 8 8
- C - Behind the back upright rowSets: 4Reps: 12
- Superset
- D1 - Straight Bar Cable Row Normal Grip Sets: 4Reps: 12
- D2 - Seated Reverse FlySets: 4Reps: 12
- E - Barbell Behind Neck Military PressSets: 4Reps: 12 10 8 6
- F - Machine Shoulder PressSets: 4Reps: 8
- G - Plate Front RaiseSets: 4Reps: 8 8 8
- Notes: Drop 4x 8 8 8 . 20 kg 15kg 10kg.
- H - Seated CrunchSets: 4 Reps: 25