6 Day Training Program


DAY ONE

  • Am   workout calves,abs,delts.
  • Calves;   standing calve machine raisers 3 sets 12-15rep
  • Seated calve press 3 sets 12-15 reps
  • Abs;   hanging knee raisers 2sets max reps
  • Bench crunches 2 sets max reps
  • Standing bar twists 3-5 minutes
  • Delts;   light dumbbell lateral raisers 3 sets of 15 pump sets
  • Seated dumbbell press 4 sets 8-10 reps
  • Single arm lateral raisers 4 sets 8-10 reps
  • Seated press behind neck 3 sets 10-12 reps
  • Pm   workout quads,calves,abs.
  • Calves   and abs same as am workout
  • Quads;   thigh extensions 5 sets 12-15 reps
  • Squat 5 sets 15,12,12,10,15 reps
  • Leg press 5 sets 15,12,12,10,15 reps
  • Lunges 3-4 sets


DAY 2

  •     Am workout,calves,abs,biceps.
  •     Biceps; concentration curl 4 sets 8-10 reps
  •     Preacher curls 5 sets 10-12 reps
  •     Seated alternate curls 4 sets 8-10 reps
  •     Single arm preacher curls 4 sets 10-12 reps
  •     Pm workout chest,hamstrings.
  •     Chest; Flat dumbbell flies 4 sets 10-12 reps
  •     Incline dumbbell press 5 sets 10-12 reps
  •     Flat bench press 5 sets 8-10 reps HEAVY         
  •     Hamstrings ; Stiff legged deadlift 5 sets 8-10 reps off a box
  •     Leg curls 5 sets 8-10 reps
  •     Stretch well immediately after!


DAY 3

  •     Am workout calves,abs,triceps.
  •     Triceps; tricep pushdown 5 sets 10-12 reps
  •     Flat tricep press 5 sets 8-10 reps
  •     Dumbbell kickbacks 4 sets 8-10 reps
  •     Pm workout back,rear delts
  •     Back; lat pulldown front 5 sets 8-10 reps
  •     Single arm rows 4 sets 8-10 reps
  •     Lat pulldown back 4 sets 10-12 reps
  •     Base row pulley 5 sets 8-10 reps
  •     Rear delts; bent over flies 4 sets 8-10 reps
  •     Reverse upright rows 4 sets 8-10 reps


BASIC DIET PLAN

MEAL ONE  

MODERATE BOWL OF OATS

FRUIT OF YOUR CHOICE

SINGLE SERVING OF WHEY PROTEIN

MEAL TWO  

COTTAGE CHEESE AND 4 PROVITAS

OR

4 ORGANIC RICE CAKES (woollies) WITH NATURAL PEANUT BUTTER

MEAL THREE  

250G CHICKEN WITH SALAD OF YOUR CHOICE

OR

TUNA WITH LIGHT MAYO AND SALAD OF YOUR CHOICE

MEAL FOUR   

200G BILTONG

SINGLE SERVING WHEY PROTEIN

OR

HAND FULL OF ALMONDS

SINGLE SERVING WHEY PROTEIN

MEAL FIVE   

SALMON/HAKE WITH MIXED VEG

OR

250G STEAK WITH AVO AND MIXED VEG

MEAL SIX

(OPTIONAL) SLOW RELEASE PROTEIN  

e.g.: PERFECT PROTEIN (M.S), PURE PROTEIN (USN), CASEIN (ON)

 







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