STATS
Age:21
Height:5ft 10
Weight:184lbs
Bf%:unknown
Supps: whey protein, Casein protein, dextrose
Training experiance: 4 years
DIET
8:00 100g oats with whole milk and 50g whey shake
12:30 100g pasta 1 chicken breast
5:30 125g rice 2 chicken breast
8:00 post workout 50g whey 40g dextrose
9:00 150g pasta 1 can of tuna
before bed 1 casein 30g shake
MACROS
Calories: 3500
Protein:318
Carbs:377
Fats:25
TRAINING
Chest/Shoulders/Abs
bench press 4 sets 8reps
Incline bench 4 sets, 8 reps
Pec Dec or cable crossovers 4 sets, 8 reps
Military db presses 4 sets, 8 reps
upright rows 4 sets, 8 reps
Lateral db raises 4 sets, 8 reps
Ab crunches 3-4 sets,
Back
chin ups 4 sets 5 reps
bent over rows 4 sets 8 reps
Seated rows 4 sets, 8 reps
Wide grip cable pulldowns to the chest 4 sets, 8 reps
Barbell Shrugs 4 sets, 15 reps
face pulls 4 sets, 8 reps
Legs/Abs
Squats or Leg Press 4 sets 8 reps
Leg extensions 4 sets 8 reps
Leg curl 4 sets 8 reps
Standing or seated calf raises 4 sets, 15 reps
Ab crunches 4 sets
Arms
Cable push downs 4 sets, 8 reps
Behind the neck db extensions 4 sets, 8 reps
Machine extensions 4 sets, 8 reps
Standing curls 4 sets, 8 reps
Preacher curls 3 sets, 10 reps using 3 cams (very brief rest between sets-15 seconds)
Hammer curls 4 sets, 8 reps
This is a general template and excercises and rep ranges vary. Weight is increased every set so the first 2 sets are sometimes higher reps and act as warmups. Utter failure is the goal on sets 3 and 4 and then forced reps are employed. Rest between sets is kept to a minimum. Tempo is changed from explosive to slow at random times.
Im stuck at this stage and need help on which i need to do next to reach my goal, which is to get as big and defined as possible...ive tryed to attach photos but it says they exceed max size!
Age:21
Height:5ft 10
Weight:184lbs
Bf%:unknown
Supps: whey protein, Casein protein, dextrose
Training experiance: 4 years
DIET
8:00 100g oats with whole milk and 50g whey shake
12:30 100g pasta 1 chicken breast
5:30 125g rice 2 chicken breast
8:00 post workout 50g whey 40g dextrose
9:00 150g pasta 1 can of tuna
before bed 1 casein 30g shake
MACROS
Calories: 3500
Protein:318
Carbs:377
Fats:25
TRAINING
Chest/Shoulders/Abs
bench press 4 sets 8reps
Incline bench 4 sets, 8 reps
Pec Dec or cable crossovers 4 sets, 8 reps
Military db presses 4 sets, 8 reps
upright rows 4 sets, 8 reps
Lateral db raises 4 sets, 8 reps
Ab crunches 3-4 sets,
Back
chin ups 4 sets 5 reps
bent over rows 4 sets 8 reps
Seated rows 4 sets, 8 reps
Wide grip cable pulldowns to the chest 4 sets, 8 reps
Barbell Shrugs 4 sets, 15 reps
face pulls 4 sets, 8 reps
Legs/Abs
Squats or Leg Press 4 sets 8 reps
Leg extensions 4 sets 8 reps
Leg curl 4 sets 8 reps
Standing or seated calf raises 4 sets, 15 reps
Ab crunches 4 sets
Arms
Cable push downs 4 sets, 8 reps
Behind the neck db extensions 4 sets, 8 reps
Machine extensions 4 sets, 8 reps
Standing curls 4 sets, 8 reps
Preacher curls 3 sets, 10 reps using 3 cams (very brief rest between sets-15 seconds)
Hammer curls 4 sets, 8 reps
This is a general template and excercises and rep ranges vary. Weight is increased every set so the first 2 sets are sometimes higher reps and act as warmups. Utter failure is the goal on sets 3 and 4 and then forced reps are employed. Rest between sets is kept to a minimum. Tempo is changed from explosive to slow at random times.
Im stuck at this stage and need help on which i need to do next to reach my goal, which is to get as big and defined as possible...ive tryed to attach photos but it says they exceed max size!