o3clipsegts
New member
9:30am 45 min of cardio on an empty stomach 6 days a week on incline 4mph+
10:30am 8 egg whites 1 whole egg 60 grams of carbs
12:30-1pm 6oz lean steak one quarter cup almonds
2:00pm Workout
3:30pm PW shake 50 grams whey
4-4:30pm 6oz chicken/salmon 50 grams of carbs
7:00pm 1 scoop whey
10:00pm 6oz chicken/salmon 2 cups mixed salad 2tbsp olive oil based dressing
12:30am 50/50 casein/whey shake
Workout is a 5 day split 45 min of resistance training no less than 12 reps super setting 2 exercises at a time 30-45 second rest between sets. Followed by 30 min cardio.
Here's an example of what I did for shoulders today.
Smith machine shoulder press 4x12
Arnold presses 4x12-16 super setted with seated lateral raises
Cybex shoulder press 4x12 super setted with front raises and standing laterals trying to hit more in the front.
Finished with barbell shrugs 4x12 super setted with dumbbell shrugs. Usually on the super sets I go till failure. Just trying to hit the muscle from all diff angles but for no longer than 45 min.
Schedule
Monday am cardio-chest
Tuesday am cardio-legs/abs
Wednesday am cardio-back/calves
Thursday am cardio-arms/abs
Friday off
Saturday am cardio-shoulders
Sunday am cardio
10:30am 8 egg whites 1 whole egg 60 grams of carbs
12:30-1pm 6oz lean steak one quarter cup almonds
2:00pm Workout
3:30pm PW shake 50 grams whey
4-4:30pm 6oz chicken/salmon 50 grams of carbs
7:00pm 1 scoop whey
10:00pm 6oz chicken/salmon 2 cups mixed salad 2tbsp olive oil based dressing
12:30am 50/50 casein/whey shake
Workout is a 5 day split 45 min of resistance training no less than 12 reps super setting 2 exercises at a time 30-45 second rest between sets. Followed by 30 min cardio.
Here's an example of what I did for shoulders today.
Smith machine shoulder press 4x12
Arnold presses 4x12-16 super setted with seated lateral raises
Cybex shoulder press 4x12 super setted with front raises and standing laterals trying to hit more in the front.
Finished with barbell shrugs 4x12 super setted with dumbbell shrugs. Usually on the super sets I go till failure. Just trying to hit the muscle from all diff angles but for no longer than 45 min.
Schedule
Monday am cardio-chest
Tuesday am cardio-legs/abs
Wednesday am cardio-back/calves
Thursday am cardio-arms/abs
Friday off
Saturday am cardio-shoulders
Sunday am cardio
