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Workout
Split | |||||
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Monday:
Chest/Triceps |
Set
#1 |
Set
#2 |
Set
#3 |
Set
#4 |
Set
#5 |
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Flat
Barbell Bench Press |
155 |
155 |
155 |
155 |
155 |
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Incline
Barbell Bench Press |
135 |
135 |
135 |
135 |
135 |
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Decline
Barbell Bench Press |
150 |
150 |
150 |
150 |
150 |
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Push-Up |
25xBW |
25xBW |
25xBW |
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French
Press (EZ-Bar) |
x55 |
x55 |
x55 |
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One-Arm
Tricep Pulldown |
x50 |
x50 |
x50 |
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Tricep
Pushdown (rope) |
x75 |
x75 |
x75 |
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Bench
Dip (1 set to failure) |
xBW |
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Tuesday:
Cardio/Abs |
Set
#1 |
Set
#2 |
Set
#3 |
Set
#4 |
Set
#5 |
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30-45
min. cardio |
N/A |
N/A |
N/A |
N/A |
N/A |
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Crunch |
25 |
25 |
25 |
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Lying
Leg Raise |
10 |
10 |
10 |
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Knee
Raise |
25 |
25 |
25 |
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Wednesday:
Biceps/Back/Lats |
Set
#1 |
Set
#2 |
Set
#3 |
Set
#4 |
Set
#5 |
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Standing
Barbell Curl |
x80 |
x80 |
x80 |
x80 |
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Standing
Dumbbell Curl |
x40 |
x40 |
x40 |
x40 |
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Concentration
Curl |
x35 |
x35 |
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Standing
Barbell 21's |
21x45 |
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Seated
Cable Row |
x100 |
x100 |
x100 |
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Back
Extension |
x25 |
x25 |
x25 |
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Close-grip
Lat. Pulldown |
x120 |
x120 |
x120 |
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Chin-Up |
xBW |
xBW |
xBW |
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Thursday:
Cardio/Abs |
Set
#1 |
Set
#2 |
Set
#3 |
Set
#4 |
Set
#5 |
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30-45
min. cardio |
N/A |
N/A |
N/A |
N/A |
N/A |
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Crunch |
25 |
25 |
25 |
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Lying
Leg Raise |
10 |
10 |
10 |
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Knee
Raise |
25 |
25 |
25 |
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Friday:
Shoulders/Traps |
Set
#1 |
Set
#2 |
Set
#3 |
Set
#4 |
Set
#5 |
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Seated
Dumbbell Military Press |
x35 |
x35 |
x35 |
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Standing
Barbell Military Press |
x75 |
x75 |
x75 |
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Frontal
Plate Raise |
x25 |
x25 |
x25 |
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Frontal
Dumbbell Raise |
x15 |
x15 |
x15 |
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Lateral
Dumbbell Raise |
x15 |
x15 |
x15 |
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Dumbbell
Shrug |
x50 |
x50 |
x50 |
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Upright
EZ-Bar Row |
x75 |
x75 |
x75 |
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The
Weekday Meal Plan: Maintenance Diet 2003 | ||||||
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Meal |
Macronutrient |
Item(s) |
Calories |
Protein |
Carbs |
Fat |
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Breakfast: |
protein |
6
egg whites (scrambled/hard-boiled) |
100 |
20 |
1.5 |
0 |
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c.
carb |
1/2
cup of oatmeal (dry) |
150 |
5 |
27 |
3 |
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s/f.
carb |
1
serving of fresh fruit |
120 |
0 |
30 |
0 |
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dairy |
1
cup of skim milk |
90 |
8 |
13 |
0 |
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supp. |
1
multivitamin tablet |
- |
- |
- |
- |
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460 |
33 |
71.5 |
3 |
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Mid-Morning
Snack: |
protein |
2-3
oz. of chicken, turkey, or tuna |
90 |
20 |
0 |
1 |
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s/f/c.
carb |
2
slices of Ezekiel bread |
160 |
8 |
30 |
1 |
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250 |
28 |
30 |
2 |
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Lunch: |
protein |
4-6
oz. of chicken, turkey, or tuna |
180 |
40 |
0 |
2 |
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c.
carb |
2
slices of Ezekiel bread |
160 |
8 |
30 |
1 |
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s/f.
carb |
1
serving of fresh fruit |
120 |
0 |
30 |
0 |
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460 |
48 |
60 |
3 |
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Post-Workout
Snack: |
protein |
1
scoop of Designer Whey |
90 |
17.5 |
2 |
1.5 |
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c.
carb |
1/2
cup of oatmeal (dry) |
150 |
5 |
27 |
3 |
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s.
carb |
2
tbsp. of honey |
120 |
0 |
30 |
0 |
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360 |
22.5 |
59 |
4.5 |
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Dinner: |
protein |
4-6
oz. of chicken, turkey, or tuna |
180 |
40 |
0 |
2 |
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c.
carb |
1/4
cup of brown rice (dry) |
150 |
3 |
30 |
1.5 |
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f.
carb |
2-4
servings of fresh veggies |
100 |
5 |
20 |
0 |
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430 |
48 |
50 |
3.5 |
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Mid-Night
Snack: |
protein |
2
scoops of Designer Whey |
180 |
35 |
4 |
3 |
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e.f.a. |
1
oz. of roasted/unsalted almonds |
170 |
7 |
5 |
15 |
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350 |
42 |
9 |
18 |
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Grand
Daily Total: |
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2310 |
221.5 |
279.5 |
34 |
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Macronutrient
Ratio: |
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38.4% |
48.4% |
13.2% |