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Focus:

TIP: 8 hours sleep Day naps will help you grow

Hypertrophy

Back / Biceps Exercise

Sets

Reps

Rest

Tempo

Deadlifts Chin ups Cable rows Cable lat pull downs

4 3 3 each arm 3 each arm

12 10 8 8 max 10 10 10 10 10 10

1 1 1 1

3D 3D 3D 3D

Ez-curls DB Curls

3 2

12 10 8 12 10 8

1 1

20 mins Cardio (intervals) Abs Stretch

Nutrition 2 Breakfast Snack 1 Lunch Snack 2 Dinner

2U 2U 2U 2U

Porridge or muesli Nuts / yoghurt Pasta / tuna / salad Protein bar / shake / fruit Stir fry chicken & veggies

Superset / notes Weighted Back extensions

u-arm chin ups after last set

Drink 3 litres of water Minimum per day


REPS

Session 1 Session 2 12 10 10 10 12 10 10 8

Session 3 12 10 8 8

session 4 10 10 8 6

session 5 10 8 8 6

session 6 10 8 6 6

Reps Reps Reps

Reps Reps Reps

Reps Reps Reps

Reps Reps Reps

Reps Reps Reps

Deadlifts set 1 set 2 set 3 set 4

Chin ups Set 1 set 2 set 3

Cable Row Set 1 set 2 set 3

Cable lat pulldowns Set 1 Set 2 set 3

EZ curls Set 1 set 2 set 3

DB curls set 1 set 2

Reps Reps Reps


Beach Weights 2