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تماريني 5 ايام
تماريني 5 ايام
تماريني 5 ايام
1RM Calculator
Andre Cristobal
MEAL PLAN
M1 – 6 Egg Whites and 1 Whole Eggs, 1 Cup Red or Green Peppers, ½ Cup Oats Measured Dry, ½
Grapefruit
M2 –6 oz Chicken, 3/4 Cup Jasmine Rice, ½ Cup Green Beans
M3 – 7 oz Salmon,1 Cup Broccoli
M4 – 7 Oz 90/10 Burger or Flank, 6 Oz Sweet Potato,1 Cup Broccoli
M5 - 7 oz Chicken,1 Cup Jasmine Rice, 1 Banana
Postworkout – 2 Scoops Physique Essentials Whey, 1/2 Scoop Karbolyn, 1 Banana
M6 – 6.5 Oz Tilapia,1 Cup Green Beans,¼ Cup Oats,1 Tablespoon MCT oil or Coconut Oil
WORKOUT PLAN
Day 1
Wide Grip Pull Ups – 20, 20, 20
Single Arm DB Rows – 15, 12, 10
Wide Grip Seated Rows – 15, 12, 10, then dropset (10, 10, 10, 10)
Rack Pulls (bar about 3 inches below knee) – 12, 10, 8, 8 Superset with BB Shrugs – 20, 20, 20, 20
Barbell Rows – 15, 12, 10, 8, 6 dropset back to weight used for 15 and go until failure
Wide Grip Lat Pull Downs – 15, 12, 10, dropset (10, 10, 10)
Hyper Extensions – 20, 20, 20, 20
Day 2
Shoulder Side Raises – 20, 15, 12
Incline Barbell Press – 12, 10, 8, 8
Bent Over Seated DB Side Raises – FST-7 – 7 sets of 15, with a 35 seconds break between each set
Barbell Shoulder Press – 15, 12, 10, 8, 6, dropset back to weight used for 15 reps and go until failure
Seated DB Shrugs – 20, 20, 20, 20 superset with Pushups – 15, 15, 15, 15
Upright Rope Rows – 15, 12, 10
Incline Bench DB Side Raises – 12, 12, 10
Lying Rope Rows – 15, 15, 12, 10 Dropset of 10, 10
Standing Barbell Press – 20, 20, 20 superset with DB side raises – 20, 20, 20
Day 3
Single Leg Extension – 15 each leg x 4
DB Lunges – 15, 13, 12
Calf Raises – 20, 20, 20
Stiff Leg Deadlift – 20, 15, 12, 10 superset with Hack Squat – 12, 12, 12, 12
Single Leg Curl – 20, 15, 12
Leg Press Sled – 30, 20, 10 then do a drop set of 10, 10
Leg Extensions – 100 reps
Day 4
Triceps
VBar Push Down – 20, 20, 20, 20
DB Kick Backs – 15, 12, 10, 10
Assisted Pull Up Machine Push down 25, 20, 15, 12
Dips with weight – 15, 12, 10, 10
Skull Crushers 10, 10, 10 superset with close grip pushups 10, 10, 10
Day 5
Cable Fly’s – 20, 15, 12, 12
Incline DB Press – 15, 12, 10, 8 superset with pushups 15, 15, 15, 15
Preacher Press – 15, 12, 10
Barbell Flat Bench – 20, 15, 12, 10 dropset to weight used for 12, 15, and 20 but go to failure on
them.
Pec Dec – 12, 12, 10
Tricep VBar Extension – 20, 20, 20, 20
Close Grip Bench Press – 15, 12, 10 dropset 12, 10, 10
Day 6
Lying Leg Curls (Single Leg) – 20, 15, 12 dropset 15, 20
Sissy Squats – 20, 15, 12, 12
Single Leg Press – 20, 20, 20
Squat – 20, 15, 15, 12, 10, 6, drop set 10, 10, 10
Calf Raises – 100 reps x 2 stretch for 10 seconds each calf
Seated Leg Curls – 15, 12, 10, 8
Day 7 Off