1st Week Training Template

Training Diet

Monday/Tuesday: Depletion Low-carb/low-calorie

Diet: Cal 1200 P 135g C 50-60g F 50g

Training (Machines) A & B Workout
A Workout (Monday)
Leg Press 6 sets X 15 reps
Leg Curls 6 sets X 15 reps
Chest Press 6 sets X 15 reps
Machine Row 6 sets X 15 reps
DB Lateral Raises 6 sets X 15 reps
Calf Raises 6 sets X 15 reps
DB Curl 2 sets X 15 reps
Tricep Extensions 2 sets X 15 reps

B Workout Tuesday

Leg Press 6 sets X 15 reps
Leg Curls 6 sets X 15 reps
Incline DB Press 6 sets X 15 reps
Pull Downs 6 sets X 15 reps
DB Lateral Raises 6 sets X 15 reps
Calf Raises 6 sets X 15 reps
DB Curl 2 sets X 15 reps
Pushdowns 2 sets X 15 reps

Wednesday/Thursday: Cardio Low-carb/low-calorie

StairMaster Level 5/14 30 min in am & 30 min in pm

Friday: High intensity in AM Begin carb-load

Diet: Calories 4000-4500 Pro 111g-135g Carb 777g-888g Fat 50g

Progress pics taken

Training: Tension Workout
Leg Press 2 sets X 6-12 reps
Lying Leg Curls 2 sets X 6-12 reps
Leg Extensions 2 sets X 6-12 reps
Seated Leg Curls 2 sets X 6-12 reps
BB Bench Press 2 sets X 6-12 reps
Incline DB Press 2 sets X 6-12 reps
Wide grip Pulldowns 2 sets X 6-12 reps
Cable Rows 2 sets X 6-12 reps
Military Press 2 sets X 6-12 reps
DB Lateral Raises 2 sets X 6-12 reps
BB Curls 2 sets X 6-12 reps
DB Curls 2 sets X 6-12 reps
Tricep Extensions 2 sets X 6-12 reps
Pushdowns 2 sets X 6-12 reps

Optional cardio pm Stairmaster 30-40 min level 5/14

Saturday: Power workout /Diet

Diet:Calories 1560 Pro 97g Carb 234g Fat 26g

Training: Power Workout

A1. Squat or deadlift: 3 sets X 6 reps
A2. Calf raise 3 sets X 6 reps
B1. Flat bench 3 sets X 6 reps
B2. Bent over row 3 sets X 6 reps
C1. Incline bench 3 sets X 6 reps
C2. Pulldown or chin 3 sets X 6 reps
D. Front squat or leg press 3 sets X 6 reps
E1. Shoulder press 3 sets X 6 reps
E2. Rear lateral 3 sets X 6 reps
F1. Barbell curl 3 sets X 6 reps
F2. Close grip bench 3 sets X 6 reps

No cardio

Sunday: No training/Diet

Diet: Calories 1200 Pro 120g Carb 90g Fat 40g

Training Cardio Elliptical 30-40 min

Supplements
Multivitamin
4 fish oil capsules from the Zone
Vitamin D 4000 units
EC
Calcium 600mg am 1200mg pm
Glutamine 2-10 g at HS







- Posted using BlogPress from my iPad