Workout Routine:
*Split Cardio and workouts (Cardio in the morning and workout in afternoon/evening or vice
versa)
*10-15 min HIIT 1min high/2min moderate cardio (incline treadmill and stair mill) *4x a week
*begin each workout with 4 sets pull-ups 12-15 reps -Focus is on stretch and contraction
DAY 1 DEADLIFT/BACK THICKNESS:
● Barbell rows 3 sets 8-10 reps
● Deadlifts off floor 4 sets 8-10 reps
● Db rows 3 sets 8-10 reps
● 3/4 deadlift 4 sets 8-10 reps
● T-bar rows 3 sets 8-10 reps
● Barbell shrugs 5 sets 8-10 reps
● Dumbbell Rear deltoid 4 sets 8-10 reps
● Face pulls 4 sets 8-10 reps
DAY 2 CHEST/TRICEPS:
● Cable fly’s 3 sets 8-10 reps *pull to waist level (33)
● Barbell or dumbbell press flat 4 sets 8-10 reps
● Barbell or Smith decline bench 4 sets 8-10 reps
● HS Decline 4 sets 8-10 reps
● Fly’s superset with champagnes 5 sets 8-10 reps
● Rope extensions 7 sets 8-10 reps
DAY 3 LEGS:
● Lying Leg curl 4 sets 8-10 reps
● Stiff Dead Leg Lift 4 sets 8-10 reps
● Seated leg curl 4 sets 8-10 reps
● Leg extension 4 sets 8-10 reps
● Leg press wide 4 sets 8-10 reps
● Leg press narrow 4 sets 8-10 reps
● Hack squat 3 sets 8-10 reps
● Front squat 3 sets 8-10 reps
DAY 4 SHOULDERS:
● Barbell or Dumbbell overhead press 4 sets 8-10 reps
● Dumbbell rear raises 3 sets 8-10 reps
● Dumbbell Front raises 3 sets 8-10 reps
● Dumbbell side raises 3 sets 8-10 reps
● Machine side raises 5 sets 8-10 reps
DAY 5 CHEST/BACK WIDTH:
● Cable fly’s 4 sets 8-10 reps
● Pull-ups 4 sets 8-10 reps
● Bent over dips 4 sets 8-10 reps
● Pulldowns wide 4 sets 8-10 reps
● Dumbbell decline fly’s 4 sets 8-10 reps
● Dumbbell pullovers 4 sets 8-10 reps
DAY 6 ARMS:
● Cable curls 5 sets 8-10 reps
● Triceps Pushdowns 5 sets 8-10 reps
● Barbell curls 4 sets 8-10 reps
● Barbell or dumbbell skull crushers 4 sets 8-10 reps
● Preacher curls 4 sets 8-10 reps
● Dip machine 4 sets 8-10 reps
● Overhead rope extension 4 sets 8-10 reps
● Hammer curls 4 sets 8-10 reps
DAY 7 ACTIVE REST
•workouts to be NO longer than 45-60max. HEAVY, perfect form, short breaks as indicated.
•reps 8-10 Focus now is to maximize strength (reps will be cycled accordingly based on how
your body responds to strategically hit different types/depths of fibers)
•45-60sec rest between sets.
•isolated stretches on targeted muscle post weights
•wear a belt every day, every lift
•heavy weight with perfect form
-[]
Supplements
● Multi-vitamin
● Tudca 250mg
● Milk Thistle 250mg
● Ubiquinol 200mg
● Curcumin (Turmeric) 500 mg
● Probiotics
● Glutamine (powder) 5g
● BCAA’s (powder) 5g
● L-Arginine (powder)
● NAC (pill)
● Alpha Lipoic Acid (pill)
● L-Citrulline
● Taurine
● Creatine
● Beta-Alanine
● Karbolyn
● L-Carnitine
● Whey Protein
NUTRITION TEMPLATE
Upon waking-16oz warm water,1tbsn apple cider vinegar,2000mg L-Carnitine, then
10min hiit 1min high/2min moderate cardio (incline treadmill and stair mill) *4x wk.
@ M1 1c egg whites,2scp whey isolate,1c Gerber baby rice cereal (measured dry),1/2c berries of
choice,1tbsn Pb or Ab
- [] AM/SUPPS
-multivitamin, 2
-tudca 250mg, 2
-Milk thistle 250mg,1
-Ubiquinol 200mg,2
-Curcumin 500mg,1
-probiotics
between meal 1&2-
-[]@
-5g glutamine(powder),
-5g BCAA (powder),
-2000mg L-arginine(powder)
-600mg NAC (pill),
-600mg Alpha Lipoic Acid (pill)
@M2 8oz shrimp or chicken breast (all fat removed) or combination of,6oz yam
@M3 8oz white fish or 99% ground turkey breast or combination of,3/4c cooked white rice,1/2c
veggies
between meal 3&4
-[]@
-5g glutamine(powder),
-5g BCAA (powder),
-2000mg L-arginine(powder)
-600mg NAC (pill),
-600mg Alpha Lipoic Acid (pill)
@M4 8oz shrimp or chicken breast (all fat removed) or combination of,6oz yam
@M5 8oz white fish or 99% ground turkey breast or combination of,3/4c cooked white rice,1/2c
veges
between meal 5&6-
-[]@
-5g glutamine(powder),
-5g bcaa(powder),
-2000mg L-arginine(powder)
-600mg NAC(pill),
-600mg Alpha Lipoic Acid (pill)
>>>>>>begin sipping on 15min pre workout and continue sipping intra and finish by end of
workout<<<<<
- PRE/INTRA WO SOLUTION
- 20g BCAA
- 5g citrulline
- 4g taurine
- 10g creatine mono
- 10g glutamine
- 3g beta-alanine
- 1scp Karbolyn or 50g HBCD
-1tsp salt with 32oz water
- postWorkout-2scp whey
1hr later have next meal
@M6 1c egg whites,5oz chicken breast (all fat removed),1c veges
-[]@
Tudca 250mg,
Milk thistle 250mg,
Ubiquinol 200mg,
probiotics
•1.5-gallon water minimum daily.
•sauces-fat free low sugar such as soy, Dijon mustard, mustard, Braggs liquid amino, Cholula hot
sauce original, ketchup, salsa, G Hughes BBQ sauce-1tbsn per meal
•high carb meal (250-300g) once a week such as sushi or steak/potato *make sure there is some
high-quality protein/fat included