CH LUYN TP CUA JAREEM

Ngay 1

Ngay 2

Ngay 3

C NGC

C LNG

CHN/C BUNG

DUMBBELL
PRESS

WIPE-GRIP
PULL-UP

3-4 ln, mi ln 8-15

cai

3-4 ln, mi ln 8-15

cai

DUMBBELL
INCLINE
PRESS

WIDE-GRIP LAT
PULL-DOWN

3-4 ln, mi ln 8-15

cai

3-4 ln, mi ln 8-15

cai

DECLINE
BENCH PRESS

SEATED
CABLE ROW

3-4 ln, mi ln 8-15

cai

3-4 ln, mi ln 8-15

cai

CABLE FLY

T-BAR ROW

3-4 ln, mi ln 8-15

cai

3-4 ln, mi ln 8-15

cai

SQUAT
3-4 ln, mi ln 8-15
cai

DEADLIFT
3-4 ln, mi ln 8-15
cai

LEG PRESS
3-4 ln, mi ln 8-15
cai

LEG CURL
/ EXTENSION
3-4 ln, mi ln 8-15
cai

SIT-UP
3-4 ln, mi ln 20
cai

CH LUYN TP CUA JAREEM

Ngay 4

Ngay 5

VAI

TAY

DUMBBELL
LATERAL
RAISE
3-4 ln, mi ln 8-15
cai

CABLE PULLDOWN
3-4 ln, mi ln 8-15
cai

DUMBBELL
REVERSE FLY

CLOSE-GRIP
BENCH PRESS

3-4 ln, mi ln 8-15

cai

3-4 ln, mi ln 8-15

cai

MILITARY
PRESS

DUMBBELL
CURL

3-4 ln, mi ln 8-15

cai

3-4 ln, mi ln 8-15

cai

LEG RAISE

HAMMER
CURL

3-4 ln, mi ln 20
cai

3-4 ln, mi ln 8-15

cai

EZ-BAR CURL
3-4 ln, mi ln 8-15
cai

CH LUYN TP CUA HECTOR

Th 2: C NGC
INCLINE
DUMBBELL
FLY

BENCH CABLE
FLY
2 ln, 12-16 nhip

4 ln, 8-10 nhip

Th 3: C TAY
ALTERNATING
DUMBBELL
HAMMER
CURL
3 ln, 8-10 nhip

CABLE FLY
4 ln, 8-10 nhip

INCLINE
BENCH CABLE
FLY

DECLINE
DUMBBELL
FLY

EZ-BAR
CLOSE-GRIP
CURL

4 ln, 8-10 nhip

3 ln, 8-10 nhip

DIPS

GUILLOTINE
CURL

3 ln n mt

3 ln, 8-10 nhip

2 ln, 12-16 nhip

DUMBBELL
FLY

DUMBBELL
EXTENSION

4 ln, 8-10 nhip

3 ln, 8-10 nhip

SEATED
DUMBBELL
CURL
3 ln, 8-10 nhip

WIDE-GRIP
PUSH-UP

BARBELL
CURL

1 ln n mt

3 ln, 8-10 nhip

CH LUYN TP CUA HECTOR

Th 3: C TAY

Th 4: C VAI

MACHINE
PREACHER
CURL

DUMBBELL
SHOULDER
PRESS

CABLE
LATERAL
RAISE

3 ln, 8-10 nhip

4 ln, 8-10 nhip

3 ln, 10-12 nhip

ROPE PUSHDOWN

DUMBBELL
FRONT RAISE

DUMBBELL
SHRUG

3 ln, 8-10 nhip

3 ln, 12-16 nhip

6 ln, 14-16 nhip

CLOSE-GRIP
SKULLCRUSH
ER

INCLINE
BENCH
DUMBBELL
FRONT RAISE

DUMBBELL
UPRIGHT ROW

3 ln, 8-10 nhip

3 ln, 8-10 nhip

3 ln, 8-10 nhip

CLOSE-GRIP
BENCH PRESS
3 ln, 8-10 nhip

DUMBBELL
LATERAL
RAISE
3 ln, 10-12 nhip

REVERSE
CABLE FLY
3 ln, 8-10 nhip

BARBELL
SHRUG
4 ln, 8-10 nhip

CH LUYN TP CUA HECTOR

Th 5: C CHN
SQUAT
4 ln, 12-16 nhip

MACHINE
GLUTE
KICKBACK

Th 6: LNG / BP TAY
WIDE-GRIP
PULL-UP
3 ln, 8-10 nhip

3 ln, 8-10 nhip

DUMBBELL
LUNGE

STANDING
CALF RAISE

SEATED
CABLE ROW

4 ln, 8-10 nhip

4 ln, 12-16 nhip

3 ln, 8-10 nhip

SMITH
MACHINE
SQUAT

LEG PRESS
CALF RAISE

ALTERNATING
DUMBBELL
ROW

2 ln, 8-10 nhip

4 ln, 8-10 nhip

3 ln, 8-10 nhip

LYING LEG
CURL

SHOTGUN
ROW

3 ln, 8-10 nhip

3 ln, 8-10 nhip

SEATED LEG
CURL

WIDE-GRIP LAT
PULL-DOWN

3 ln, 8-10 nhip

3 ln, 8-10 nhip

CH LUYN TP CUA HECTOR

Th 6: LNG / BP TAY
T-BAR ROW
4 ln, 8-10 nhip

Th 7: NGC / C TAM U
INCLINE
DUMBBELL
PRESS

CABLE PRESS
1 ln, 12-16 nhip

3 ln, 8-10 nhip

BARBELL ROW
3 ln, 8-10 nhip

INCLINE
BENCH PRESS
3 ln, 8-10 nhip

DECLINE
DUMBBELL
PRESS
2 ln, 8-10 nhip

DEADLIFT

INCLINE
CABLE PRESS

DECLINE
BENCH PRESS

1 ln, 12-16 nhip

3 ln, 8-10 nhip

BACK
EXTENSION

DUMBBELL
BENCH PRESS

DUMBBELL
EXTENSION

3 ln, 8-10 nhip

3 ln, 8-10 nhip

2 ln, 8-10 nhip

EZ-BAR
CLOSE-GRIP
CURL

BENCH PRESS

CLOSE-GRIP
SKULLCRUSH
ER

4 ln, 12-16 nhip

2 ln, 8-10 nhip

3 ln, 8-10 nhip

3 ln, 8-10 nhip

XY DNG CH N UNG
TH HAI

BA SANG

3 trng p lt vi nm, du liu, hanh

ty va ca chua ct hat lu, nu vi
khoai ty.

BA X

150ml yogurt, vai giot mt ong

Manuka vi qua vit qut, va ngu cc
trn.

BA TRA

BA X

BA TI

c ga, qua b, ca chua, ph mai,

banh mi lua mach en.

1 thanh protein, ph mai cottage, va 1

trai chui

Bit tt ca ng, hn hp rau xao vi

du liu va mi soba.

VI SAO?
Ban se khi u mt ngay mi vi
ham lng protein t trng va cac
gia tri dinh dng t nm, hanh ty
va ca chua.
Ba sang rt quan trong vi cac c
cua ban a bi cht oi trong luc
ban ngu.
ng Allinson tng noi: Ban phai
lun gi cho ham lng protein
tht cao trong sut mt ngay va ca
mt tun c bp cua ban u
nng lng t phuc hi va tip tuc
phat huy sc manh cua no.

XY DNG CH N UNG
TH BA

BA SANG

250ml sa khng beo va yn mach,

10ml mt ong vi protein whey. Nu
va trn u hn hp.
2 qua trng luc va 1 trai chui.

BA X

BA TRA

BA X

BA TI

300g bit tt phi l, khoai ty nghin,

rau bina va bp ngot.

Ngu cc trn, trai du va 200g ph

mai cottage.

Ca ri xanh ga va tm n vi mi soba
va bng cai xanh.

VI SAO?
Ham lng protein cua ban vn
cn duy tri mc cao va ban
phai a dang hoa cac loai thc
phm gi cn bng cac amino
axit trong c bp.
Ba tra vi cac loai thit o giau
protein la ngun dinh dng di
dao cha nhiu cht kem, st va
creatine giup c bp ban hinh
thanh mt cach ti a. Bn canh
o, ban con phai duy tri cac cht
beo co li t tm, cac loai hat va
ngu cc vi chung co cha cht
khang vim cho khp.

XY DNG CH N UNG
TH T

BA SANG

BA X

BA TRA

BA X

BA TI

2 trng khuy, 1 can u nng, 2 lat

banh mi lua mach nng va 300g rau
bina.

VI SAO?

1 hp ca mi, banh quy yn mach va

1 trai l.

ng Allinson giai thich vi Ca mi

cha nhiu canxi, du omega 3 va
protein cho c.

Khoai ty, u va bp nng, ph mai

cottage, xuc xich heo va t ct lat.

Yoghurt style Hy Lap trn vi vai lat

chui, du va hn hp cac loai hat,
u.
Thit nac bo bm vi t va rau trn,
u va gao basmati.

Ba x vi ca mi mang lai li ich

trong vic phat trin c ba tng.

Ban cung phai duy tri lng

carbohydrate mc ti cao c
cha nhiu trong khoai ty, banh
mi, gao va chui. Nhng thc
phm nay cung cp nng lng
tuyt i sau mi ln luyn tp mt
moi.

XY DNG CH N UNG
TH NM

BA SANG

Hn hp sinh t: Bt whey
concentrate, 1 it qua vit qut va mm
xi, 40ml yoghurt, 1 mung canh yn
mach, 1 trai chui va sa.
2 qua trng luc va 1 trai tao.

BA X

BA TRA

BA X

BA TI

2 ming c ga ty, cun vi st

cranberry [Qua nam vit qut], st
rocket va mayonnaise.

200g ph mai cottage va thm ct hat

n vi cm hoc banh yn mach.

Phi l ca lemon sole, 1 it ca chua bi

va rau trn.

VI SAO?
Ban cn tip tuc n tht nhiu thc
phm giau canxi bi chung a
c chng minh khng nhng tt
cho xng ma con giup c chc
khoe. Ph mai cottage la loai ph
mai it beo va cung cp ham lng
protein cao.

Nu ban cam thy oi thi hay n

vi khu phn nhiu hn. ng s
tng cn vi ban cn la am bao
lng calo u cho c hp thu va
phat trin.

XY DNG CH N UNG
TH SAU

BA SANG

BA X

BA TRA

BA X

BA TI

4 ming banh quy lua mi ngu cc

[Weetabix], 250ml sa khng beo,
yoghurt trai cy va 1 it qua blackberry.
1 it tm su vi qua b va xoai ct lat,
ri ri nc ct chanh ti.

Khoai ty nng nguyn vo vi ca

ng, bp, mayonnaise, t, ph mai va
1 trai tao.

1 ming c ga nng vi 2 cu dn
nho.

4 ming thit cu, khoai ty luc vi

du da va rau trn.

VI SAO?
Va by gi, ban a nhn thy ch
n ung khng h bun chan
nh ban nghi.
C thoai mai thm tht nhiu
hng vi a thich cho mon n cua
ban. No khng chi lam cho mon n
thm ngon ming ma con thuc y
kha nng min nhim, giup c th
ban ngn nga cac loai bnh tt
khng mong mun.

XY DNG CH N UNG
TH BAY

BA SANG

BA X

BA TRA

BA X

BA TI

Hn hp sinh t: Protein whey, 1 trai

chui chin, 300ml nc, 1 it qu va
20g hanh nhn.
1 lat banh mi tron nng vi chui
nghin, b u phng va mt ong
manuka.
Ca thu rc tiu, qua b, xa lach trn,
cm va u lng.

2 trng luc, 2 lat banh mi lua mach

en va 1 trai tao.

2 ming c ga nng vi tiu cajun, 1

ly quinoa, hn hp xa lach salsa.

VI SAO?
Tai thi im nay, ban cn nghi
luyn tp 1 hoc 2 ngay va th bay
la ngay ly tng nht.
ng Allinson khuyn Hay nap y
u nng lng va thc phm trong
nhng ngay nghi nay. Co th ban
khng cam thy oi nhng c cua
ban cn nng lng phuc hi.

XY DNG CH N UNG
CHU NHT

BA SANG

BA X

3 qua trng kho, xuc xich it beo, 2 lat

banh mi lua mach en va 2 qua ca
chua nng.
2 lat banh mi n vi ph mai va ca
chua nng. 1 trai tao.

1 hp sushi thp cm.

BA TRA

BA X

BA TI

Banh yn mach vi 1 qua b. Thit

heo xng khoi kiu Y vi st salsa.

2 ming c ga nng vi cu cai ct

hat, xa lach ti, u lng trn vi
du liu va gim thm balsamic.

VI SAO?
V by gi, tay o cua ban a tr
nn cht hn. Nhiu ngi ni
mun tng c th phai nap nhiu
cht bo y qua l mt quan
nim sai lm. p dung theo thc
n ny sut 4 tun, ban chc
chn se tng t 4-7lb c bp m
khng h tng 1 gram m no.