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
REPS
Session 1 Session 2 12 10 10 10 12 10 10 8
Session 3 12 10 8 8
session 4 10 10 8 6
session 5 10 8 8 6
session 6 10 8 6 6
Reps Reps Reps
Reps Reps Reps
Reps Reps Reps
Reps Reps Reps
Reps Reps Reps
Deadlifts set 1 set 2 set 3 set 4
Chin ups Set 1 set 2 set 3
Cable Row Set 1 set 2 set 3
Cable lat pulldowns Set 1 Set 2 set 3
EZ curls Set 1 set 2 set 3
DB curls set 1 set 2
Reps Reps Reps