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Workout

Workout

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Published by brcoll09

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Published by: brcoll09 on Sep 19, 2011
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05/17/2012

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Workout Routine

Day 1 – Chest 1. Barbell Bench Press – 135lbs x 8 Reps, 155 lbs x 6 reps, 165 lbs x 4 reps, 175 lbs x 2 reps, 185 lbs x 1 rep 2. Incline Dumbbell Bench – 55 lbs dumbbells 8 reps, 6 reps, 4 reps 3. Fly Machine – 80 lbs 8 reps, 8 reps, 8 reps (taking it easy because of a bum shoulder that hurts at high weight during this exercise) 4. Cable Push for Chest – 70 lbs x 8 reps, 80 lbs x 6 reps, 80 lbs x 4 reps 5. Decline Bench – 135 lbs x 10 reps, 8 reps, 6 reps 6. Sit-ups - 25

Day 2 – Back 1. Lat Pull downs – 120 lbs x 8 reps, 130 x 6 reps, 140 x 4 reps 2. Reverse grip pull-ups – 3 sets of max. My max is only around 4-6 reps but hopefully will increase with time. 3. Row machine – 90 lbs x 8 reps, 100 lbs x 6 reps, 110 lbs x 4 reps 4. Bent over row with bar bell (Close grip) – 90 lbs x 8 reps, 6 reps, 4 reps 5. Sit-ups - 25 Day 3 – Shoulders 1. Smith machine press – 65 lbs x 8 reps, 85 lbs x 8 reps, 105 lbs x 8 reps, 6 reps, 4 reps (Once again doing lower weight sets to properly warm up as to not hurt my shoulder) 2. Overhead press machine (close grip, palms facing inwards) - 90 lbs x 8 reps, 100 lbs x 6 reps, 110 lbs x 4 reps 3. Reverse fly dumbbells – 10 lbs x 8 reps, 8 reps, 8 reps 4. Shrugs w/ dumbbells – 75 lbs x 8 reps, 8 reps, 8 reps 5. Reverse grip should press (Short barbell) – 75 lbs x 8 reps, 6 reps, 4 reps 6. Sit-ups - 25

Day 4 – Legs 1. Squats – 95 lbs x 8 reps, 135 lbs 6 reps, 4 reps 2. Dead lifts – 95 lbs 6 reps, 5 reps, 4 reps 3. Lunges – 25 lbs dumbbells in each hand 8 steps with each leg repeat 3 times 4. Calf raises (Squat machine) - 220 lbs x 8 reps, 8 reps, 8 reps 5. Sit-ups - 25 Day 5 – Arms 1. Skull Crushers – 70 lbs x 8 reps, 6 reps, 4 reps 2. Triceps Pressdown (Straight bar on cables) - 180 lbs x 8 reps, 200 lbs x 6 reps, 4 reps 3. Overhead dumbbell press – 65 lbs x 8 reps, 6 reps, 4 reps

4. Barbell curl – 65 lbs x 8 reps, 6 reps, 4 reps 5. Dumbbell Curl – 35 lbs x 8 reps, 4 reps, 2 reps 6. Preacher machine curl - 90 lbs x 8 reps, 6 reps, 4 reps

7. Forearm Curls – 95 lbs x 8 reps, 8 reps, 8 reps

Nutrition
Goal Minimum 3,000 Calories 400 g Carbs 120 g Protein The meal plan I will follow everyday is this one 1. Breakfast – 4 fried eggs and 1 English Muffin 2. Snack – 2 cups Peanuts 3. Lunch – Peanut Butter and Jelly Sandwich with Chef Boy Ardee ravioli and milk to drink 4. Snack – Protein shake 5. Supper – 2 chicken breasts fixed in different ways to mix it up with vegetables and a baked potato 6. Before bed – Peanut butter and milk

*I will keep a journal of all my eating habits **I will keep a journal of my workouts. Each time I repeat them, I will try and do one more rep or add a few more pounds to constantly improve myself. ***Exercise will consist of playing basketball for 5 hours each Saturday morning at an intense level

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