Macros Calculator
http://surl.li/ixypc
Video For My Diet (To Get Jacked)
Upper Lower Split I Used When I started
-Upper:
Bench Press 3×10+
Incline Dumbbell Press/SS/Lat Pulldown 3×12+
Cable Flyes/SS/Dumbbell One Rows 3×12-15
Dumbbell Shoulder Press 3×12-15
Side lateral Raise 4×20 (light weight)
Hammer Curls/SS/Triceps Extensions 3×15-20
-Lower:
Squat 5×5 or 3×10
Deadlift variation 3×10 or 4×8
Leg Press 3-4×15-20
Calf Raises 3-4×20+
PPL Split I Use Currently (Legs-Push-Pull)
Leg Day:
-Static Lunges:
4 sets / 20 Reps Each Leg
-Step Ups:
4 Sets / 20 Reps Each Leg
-Low Bar Squat
(Stay at the bottom): 3 Sets / 30 Reps
-Walking Lunges
(Use same weight as the low bar squats): 3 Sets / Failure
-Dumbbell Stiffs
(Let those dumbbells drift to increase the stretch): 4 Sets / 15-20
-Single Leg Calf Raise on Plate
(4 way): 4 Sets / 15 Reps of each angle
Push Day:
-FSC7) 30sec rest and flex in between sets!!!
Drop Sets!!!
-Cable Flys
(2 sets each – low/mid/high): 6 sets / 20 reps
-Slight Incline DB Press
(Rest Pause + 2 sec hold at top & Bottom): 3 sets / Shoot for 15 on your first rest pause set (3 “pushes” = 1 set)
-DB Fly + Wide Grip Decline Pushup:
3 Sets / 15 – 20 reps & failure
-DB Shoulder Lunch Line:
5 Sets “one set = all 3 exercises” (very little rest in between) / 15 – 20 reps of each
-2 Tricep Cable Exercises:
10 Sets total “very little rest in between / 20 reps each
Pull Day:
Neutral grip lat Pulldowns:
(2 warm-up sets of 30 reps) 3 sets / 10 reps + 3 Drops
One Arm Row + One Arm High Elbow Row:
4 sets / 15 each
A** on the Wall High Elbow BB Row (SLOW):
4 sets / 15 – 20 reps
Deadlifts:
3 sets / 10, 30, 30
Reverse Straight Bar Cable Curl SS Cable Curl:
4 sets / Failure (at least 15 reps on each)
Single arm dumbbell (poor mans preacher):
As many sets you can do without rest in between / at least 15 reps the first time
Timestamps:
Intro 00:00
Diet/Nutrition 00:34
Actionable Step 01:44
Workout Splits 02:40
Compound VS Isolation 04:13
Training Intensity 05:46
Mental Health/Self-Esteem 07:10
Mega Shake (Special) 08:54