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I do push pull legs , work out 6 days a week with 1 day off . I train abs twice a week. And cardio around 40 minutes around 4 days a week . Inclined walk at 3 mph on treadmill. I do progressive overload , trying to up the rep or weight lifted each week.
Push 1 All sets to failure
Bench press 3 sets 8-12 reps
Incline dumbell press 4 sets 8-12 reps
Dips 3 sets to failure
Dumbell fly 4 sets 12-15 reps
Smith Machine Shoulder Press 3 sets 12-15 reps
Cuffed Cable Lateral Rises 3 sets 12-15 reps
Dumbell Rear Delt Fly 4 sets first 2 sets 10-12 reps last 2 sets 12-15 reps
Overhead Triceps Extention 4 sets 10-12 reps
Triceps Pushdown 4 sets 10-12 reps
Reverse Grip Pushdown 4 sets 10-15 reps
Pull 1 All sets to failure
Lat Pulldown 3 sets 8-12 reps
One Arm Machine Row 4 sets 8-12 reps
Barbell Row 4 sets 10-15 reps
One Arm Lat Pulldown 3 sets 12-15 reps
Straight Arm Rope Pulldown 4 sets 12-15 reps
Face Pull 4 sets 12-15 reps
Shrugs 3 sets 8-12 reps
Biceps Curl Machine 4 sets 10-15 reps
Hammer Curl 4 sets 8-12 reps
Cable One Arm Hammer Curl 4 sets 10-15 reps
Leg 1 All sets to failure unless not written RIR
Squat 2 sets 8-12 reps RIR 1
Leg Press 3 sets 8-12 reps RIR 1
Romanian Deadlift 3 sets 10-15 reps
Single Leg Extention 2 sets 12-15 reps
Hip Adduction 3 sets 12-15 reps
Leg Extention 3 sets 12-15 reps
Leg Curl Machine 3 sets 10-15 reps
Calf Machine 3 sets 10-12 reps
Hyperextention 3 sets 10-15 reps
Push 2 All Sets To Failure
Incline Machine Press 3 sets 8-12 reps
Flat Bench Dumbell Press 4 sets 8-12 reps
Machine Fly 4 sets 10-15 reps
Machine Shoulder Press 3 sets 8-12 reps
Machine Lateral Raises 4 sets 12-15 reps
Pec Deck Rear Delt Fly 4 sets 12-15 reps
Z Bar Skull Crushers 4 sets 10-15 reps
Cuffed Cable Lateral Raises 4 sets 10-12 reps
Triceps Pushdown 4 sets 10-15 reps
Pull 2 All Sets To Failure
Barbell Row 3 sets 8-12 reps
Dumbell Row 4 sets 8-12 reps
Machine Row 4 sets 10-15 reps
Straight Bar Cable Row 3 sets 12-15 reps
Face Pull 4 sets 12-15 reps
Shrugs 3 sets 8-12 reps
İncline Bench Dumbell Curl 4 sets 12-15 reps
Rope Hammer Curl 4 sets 10-15 reps
Chin Ups 3 sets to failure
Z Bar Reverse Curl 4 sets 8-12 reps
Leg 2 All sets to failure unless not written RIR
Hack Squat 2 sets 8-12 reps RIR 1
Leg Press 3 sets 8-12 reps RIR 1
Lunge 3 sets to failure
Leg Extention 2 sets 12-15 reps
Hip Abduction 3 sets 12-15 reps
Single Leg Curl 3 sets 12-15 reps
Calf Raises 3 sets 10-15 reps
Calf Machine 3 sets 10-12 reps
Diet : ( I add some broccoli or other vegetables to each meal )
Meal 1
5 egg whites + 2 full eggs
Oatmeal 65 grams mixed with 1 scoop of whey protein isolate and 500 ml almond milk
Peanut Butter 15 grams
Meal 2
Chicken Breast 150 grams
Basmati Rice 35-40 grams
Almonds 15 grams
Meal 3
Chicken Breast 150 grams
Basmati Rice 35-40 grams
Meal 4 ( preworkout meal )
Chicken Breast 150 grams
Basmati Rice 35-40 grams
1 medium sized banana
Intra workout
1 scoop maltodextrin + eaa + bcaa + 6 grams citruline malate + 1 gram salt + 5 grams creatine
Meal 5 ( post workout )
Rice Flour 70 grams mixed with 2 scoops of Isolate Whey + 15 grams Honey + 25 grams Peanut Butter + 1 medium sized banana
Meal 6
Boiled Potatoes 300 grams
Chicken Breast 150 grams
I leave 3 hour gap between the meals. Once or twice a week i eat fish instead of chicken.
Supplements and Protectives
Maltodextrin
EAA
BCAA
CITRULINE MALATE
CREATINE
GLUTAMINE
WHEY PROTEIN ISOLATE
ZINC + MAGNESIUM + CALCIUM
KIDNEY SUPPORT
LIVER SUPPORT
MILK THISTLE
VITAMIN C
VITAMIN B COMPLEX
VITAMIN D3
NAC
PREBIOTIC + PROBIOTIC
OMEGA 3
MULTIVITAMIN + MINERAL COMPLEX
ASHWAGANDA
My current macros to start : fat 63 grams carbs 326 grams protein 304 grams calories : 3165 kcal
