keater824
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Start Date: Dec 24
END DATE: Feb 30 "10 weeks"
Age:16
Height: 6'1
Weight:210
BF: 15%
Chest: 40 Inches
Arms: 14 Inches
Lifting EXP: on and off for 1 1/2
Lifting rountie: 4 weeks of 5 days a week lifting hitting each bodypart twice a week one day heavy other day light
6 weeks of 3 days a week of mod lifting hitting each bodypart once a week
Supps: ICE " BCAAS" two serving pre and post workout, RPM, DCP, Nitrotech hardcore
Goals: gaining 2 inches to my chest and arms, cutting 25lbs of fat gaining 8lbs of lean muscle
6'1 192LBS 8%BF
Lifting Rountine weeks 1-4
mon- heavy chest and heavy arms
EXERCISES SETS REPS
DB flat bench 1 10
Bench Press 2 6
Incline Barbell Press 2 6
Decline Bench Press 2 4
Pec Fly 2 6
Barbell Curl 3 6
Preacher curl 3 6
DB Preacher Curl 3 6
Dips 2 15
Skull Crushers 3 6
pressdowns 3 6
Tues- Legs, forearms
EXERCISES SETS REPS
leg curl 4 12
leg press 4 10
leg ext 4 13
bodyweight lunges 6 15
calf raises 4 20
barbell wrist curl 4 8
preacher wrist curl 4 8
machine wrist curl 4 8
Weds- heavy back and shoulders, Abs
EXERCISES SETS REPS
deadlift 2 6
lat row 2 6
close grip pulldown 2 6
pullups 4 to failure
straight arm pulldown 1 10
DB Shoulder Press 2 6
DB Side Raise 2 6
DB Front Raise 2 6
DB Shrugs 3 8
Barbell upright row 1 10
Decline crunch 2 15
cycle crunches 2 15
reverse crunch 2 15
decline russian twist 2 15
leg raises 2 15
Thrus- light chest, light arms
EXERCISES SETS REPS
Bench Press 4 10
Incline DB Press 3 25
Decline DB Press 3 25
Pec Fly 3 25
Preacher curl 4 10
DB preacher curl 3 10
barbell curl 3 10
behind back ext 4 10
skullcrushers 3 10
pressdowns 3 10
Fri- Light back, shoulders, ABS
EXERCISES SETS REPS
deadlift 3 25
lat row 3 25
close grip pulldown 3 25
pullups 4 to failure
straight arm pulldown 4 10
DB Shoulder Press 3 25
DB Side Raise 3 25
DB Front Raise 3 25
DB Shrugs 4 10
Barbell upright row 3 25
Decline crunch 2 15
cycle crunches 2 15
reverse crunch 2 15
decline russian twist 2 15
leg raises 2 15
Diet
9:30- 8oz top sirlon angus steak, 1cup strawberries, 1cup celergy, 32oz water
250Cal 10Fat 0Carb 40Pro
11:00-8oz top sirlon angus steak, 2cup strawberries, 2cup celergy, 32oz water
250 Cal 10Fat 0Carb 40Pro
1:45- Nitrotech RTD, Granloa Bar
365 Cal 5Fat 35Carb 45PRO
3:00- 4 pills RPM, 2 pills DCP
3:45- Workout, 32oz water, 2 scoops of BCAAS
Post- 2 scoops Ntech hardcore, 12oz milk, 1.5 cups rice krispy
433 Cal 5Fat 45Carb 52Pro
Diner- 2 salmon patties, 2 cups celgrey, 2 cups mangoes
340Cal 20Fat 0Carb 40Pro
1560Cal 40Fat 80Carb 220Pro
END DATE: Feb 30 "10 weeks"
Age:16
Height: 6'1
Weight:210
BF: 15%
Chest: 40 Inches
Arms: 14 Inches
Lifting EXP: on and off for 1 1/2
Lifting rountie: 4 weeks of 5 days a week lifting hitting each bodypart twice a week one day heavy other day light
6 weeks of 3 days a week of mod lifting hitting each bodypart once a week
Supps: ICE " BCAAS" two serving pre and post workout, RPM, DCP, Nitrotech hardcore
Goals: gaining 2 inches to my chest and arms, cutting 25lbs of fat gaining 8lbs of lean muscle
6'1 192LBS 8%BF
Lifting Rountine weeks 1-4
mon- heavy chest and heavy arms
EXERCISES SETS REPS
DB flat bench 1 10
Bench Press 2 6
Incline Barbell Press 2 6
Decline Bench Press 2 4
Pec Fly 2 6
Barbell Curl 3 6
Preacher curl 3 6
DB Preacher Curl 3 6
Dips 2 15
Skull Crushers 3 6
pressdowns 3 6
Tues- Legs, forearms
EXERCISES SETS REPS
leg curl 4 12
leg press 4 10
leg ext 4 13
bodyweight lunges 6 15
calf raises 4 20
barbell wrist curl 4 8
preacher wrist curl 4 8
machine wrist curl 4 8
Weds- heavy back and shoulders, Abs
EXERCISES SETS REPS
deadlift 2 6
lat row 2 6
close grip pulldown 2 6
pullups 4 to failure
straight arm pulldown 1 10
DB Shoulder Press 2 6
DB Side Raise 2 6
DB Front Raise 2 6
DB Shrugs 3 8
Barbell upright row 1 10
Decline crunch 2 15
cycle crunches 2 15
reverse crunch 2 15
decline russian twist 2 15
leg raises 2 15
Thrus- light chest, light arms
EXERCISES SETS REPS
Bench Press 4 10
Incline DB Press 3 25
Decline DB Press 3 25
Pec Fly 3 25
Preacher curl 4 10
DB preacher curl 3 10
barbell curl 3 10
behind back ext 4 10
skullcrushers 3 10
pressdowns 3 10
Fri- Light back, shoulders, ABS
EXERCISES SETS REPS
deadlift 3 25
lat row 3 25
close grip pulldown 3 25
pullups 4 to failure
straight arm pulldown 4 10
DB Shoulder Press 3 25
DB Side Raise 3 25
DB Front Raise 3 25
DB Shrugs 4 10
Barbell upright row 3 25
Decline crunch 2 15
cycle crunches 2 15
reverse crunch 2 15
decline russian twist 2 15
leg raises 2 15
Diet
9:30- 8oz top sirlon angus steak, 1cup strawberries, 1cup celergy, 32oz water
250Cal 10Fat 0Carb 40Pro
11:00-8oz top sirlon angus steak, 2cup strawberries, 2cup celergy, 32oz water
250 Cal 10Fat 0Carb 40Pro
1:45- Nitrotech RTD, Granloa Bar
365 Cal 5Fat 35Carb 45PRO
3:00- 4 pills RPM, 2 pills DCP
3:45- Workout, 32oz water, 2 scoops of BCAAS
Post- 2 scoops Ntech hardcore, 12oz milk, 1.5 cups rice krispy
433 Cal 5Fat 45Carb 52Pro
Diner- 2 salmon patties, 2 cups celgrey, 2 cups mangoes
340Cal 20Fat 0Carb 40Pro
1560Cal 40Fat 80Carb 220Pro
