I'm 38.
5'8"
165lbs
1 year lifting
Food intake:
Breakfast: 5 eggs, 1 slice WW bread, 1 banana
Snack: 1/2 cups almonds, 1 piece of fruit or protein shake
Lunch: 1.5 chicken beasts, cup of broccoli, 1 fruit
snack: can of tuna or protein bar
Dinner: 2 lean hamburgers, salad, vegetables.
before bed: cassein protein shake.
3/4 gallon water daily
Workout 4 days a week.
Day 1 - Chest, tris
3 sets dumbell flys 8-10 reps (60 lbs total)
3 sets of dips- to failure
3 sets of dumbell bench 8-10 reps (80 lbs total)
3 sets incline dumbell bench 8-10 reps (50 lbs total)
3 sets tricep kickbacks max reps (30 lbs total)
3 sets single overhead tricep extentions 8-10 reps (10 lbs)
3 sets tricep dips max reps (no weight)
3 sets skullcrushers 8-10 reps (20 lbs total)
Day 3- Biceps and back
6 sets double dumbell rows (heavy pants) 10 reps (80 lbs total)
4 sets sinngle dumbell rows (lawnmowers) 10 reps (40 lbs)
3 sets incline dumbell curl 8 reps (50 lbs total)
3 sets dumbell curls 8 reps (50 lbs total)
3 sets crouch curls 10 reps (30 lbs total)
3 sets hammer curls 10 reps (40 lbs total)
Day 4 - Legs
20 rep Squats - 6 sets (80 lbs total)
calf raise- 75-100 reps, 1 set (100 lbs total)
parking lot lunges (75-100 lunges) (30 lbs total)
Day 6 - Shoulders, Traps
3 sets dumbell Arnold Press- 8 reps (50 lbs total)
3 sets static side laterals- 10 reps, hold for 8 sec. (20 lbs total)
2 sets dumbell W press (40 lbs total)
2 sets front laterals (30 lbs total)
3 sets of T cross- 10 reps (10 lbs total)
2 sets dumbell Upright rows 8 reps (60 lbs total)
4 sets dumbell Shrugs- 10 reps, hold for 4 sec (90 lbs total)
Pre workout drink- VPX NO Shotgun
Inta workout drink- Gaspari Size On
Post workout Drink- 40 g ON ProComplex Protein, 75 g Glycocarb.
Other Supplements:
ON OptiMen multi vitamin
ON Pro Complex protein
ON Cassein Protein