Meal 1 6 oz salmon 4 egg whites with spinach and onions

Coffee

Meal 2 7oz ground lean turkey

Large salad no dressing or 2 cups of veggies

Meal 3 6.5 oz top sirloin steak

6 oz sweet potato and ½ cup broccoli

Meal 4 7 oz tilapia with 3/4 cup wild rice and ½ cup veggies

Meal 5 1 can tuna with onions and 2 slices ezikel bread (only ezikel)

Meal 6 6.5 oz Chicken breast with 1 cup broccoli or salad.

Meal 7 Omelet with 4 egg whites and 2 whole eggs spinach and red pepers

No more carb days here ur new diet for every day

First work out of the week must be high volume and intensity. Second must be heavy but safe and
controlled. I recommend to do cardio 3 times

Cardio: 20 mins on stair mill or sprints

Abs: Sit ups 5 sets 30 reps, Hanging Leg Raises 3 sets 25 reps, Vacuums 10 sets with 10 secs hold.

HIGH VOLUME INTENSITY rest 45-60 secs

Day 1. Back, Bi, Abs

1. Pull ups 4x12

2. Pull downs reverse wider grip 4x20
3. Bent over bb rows 4x20
4. Seated cable rows change grip and handles every work out 4x25
5. Super set standing bent over cable rows with wide grip with rope standing pulldowns
6. Seated incline db curl supinated 4x20
7. Spider curls with z bar 4x30
8. Preacher curls with straight bar 4x20

Day 2. Quads, Hams, Abs

1. Leg extensions 4x20

2. Leg curls 4x20
3. Squats 4x20/ 2 drop sets on last set
4. Leg presses 4x20/2 drop sets on 2 last sets
5. Hack Squats 3x16
 6. Stiff deadlifts 4x16
7. Seated calve raises 5x30

Day 3. Chest, Shoulders, Tri

1. Cable crossrovers 4x25

2. Incline db press 4x20
3. Decline db press 4x20
4. Dips super set with flat bench flies 4x16
5. Seated db side lateral raises 4x30
6. Front shoulder bb raises reverse grip 4x20
7. Bent over db lateral raises 4x30
8. Seated Machine shoulder press nice and slow squeeze 4x16
9. Cable press downs 4x20
10. Overhead cable extensions 4x20
11. Revers grip wide handle cable press downs 3x20

Day off

Heavy Load, Rest 120 – 150 seconds.

Day1. Back, Bi

1. Pull downs 4x12-8

2. Wide grip cable pull downs 4x12-8
3. Tbar rows 4x12-8
4. Dead lifts 4x12-8
5. Bent over db rows 4x12 each arm
6. Bb curls reverse grip 4x12-8
7. Standing db curls supinated 4x12-8
8. Concentration db curls 4x16

Day off

Day 3. Quads, Hams, Abs

1. Leg extensions 4x16

2. Squats 4x12-16
3. Leg curls 4x16
 4. Stiff dead lifts 4x12
5. Hack Squats 4x12
6. Standing calve raises 5x20
7. Seated calve raises 5x20

Day 4. Chest, Shoulders, Tri.

Day3. Chest, Shoulders, Tri

1. Seated Db press 5 x 16/15/12/8 – drop set/

2. Seated db side lateral raise 4x16/12/10 - dropset
3. Incline db press 4x16/12/10/8- dropset
4. Flat bench db press 3x16/12/12-dropset
5. Flat db flies 4x16
6. Db Pullovers 3x16
7. Seated bent over db laterals (rear delts) 4x12
8. Seated reverse flies for rear shoulder 3x16
9. Narrow grip bench press for tri 3x12-8
10. Cable press downs with straight handle super set with reverse grip press down on the same handle
and cable 4x12
11. Db bent over kicks super set with over head db extensions 4x12

Day off

REPEAT