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