dgranillo
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| Bench - be violent off the chest. | |
| 120x1 | |
| 105x4x4 | |
| Cardio | |
| 35 minutes LISS | |
| Bodybuilding (after cardio) | |
| Delts, Arms, Hams |
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| Squat | |
| 95x10x5 | |
| Cardio | |
| 40 minutes incline treadmill | |
| RDL | |
| 5x5 | |
| Bodybuilding | |
| Hams | |
| Ab Rollouts |
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| Macros: | |
| 135g Protein | |
| 55g Fat | |
| 145g Carb | |
| Food Options: | |
| Breakfast | |
| 6-8 ounces meat/fish/bird | |
| eggs or egg whites | |
| 1 cup fruit (max) |
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| MACROS | |
| Protein: 135 | |
| Fat: 55 | |
| Carb: 145 | |
| Bench | |
| 120x1 | |
| 105x4x4 | |
| Cardio |
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| MACROS | |
| Protein: 135 | |
| Fat: 55 | |
| Carb: 145 | |
| Squat - warmup with singles and doubles up to 175 (95, 105, 115, 135, 155, 175) | |
| 175x1 | |
| 155x4x4 | |
| RDL |
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| Paused Squat | |
| 160x2x5 | |
| RDL | |
| Bodybuilding | |
| cheeks, hams | |
| abs - weighted plank | |
| 45 minutes LISS |
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| Paused Bench | |
| 105x2x5 | |
| Bench | |
| 80x6x4 | |
| OHP | |
| 50x6x4 | |
| Bodybuilding | |
| pecs, delts | |
| abs - toes-2-bar |
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| Squat | |
| 160x3x3 | |
| 165x2x2 | |
| 175x1 | |
| 115x10x3 | |
| RDL | |
| Bodybuilding | |
| hamstrings | |
| abs - rollouts | |
| Cardio |
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| Paused Squat | |
| 155x2x5 | |
| Squat | |
| 120x8x4 | |
| RDL | |
| Bodybuilding | |
| cheeks, hams | |
| abs - weighted plank | |
| Bench |
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| Paused Bench | |
| 105x2x5 | |
| Bench | |
| 80x6x4 | |
| OHP | |
| 50x6x4 | |
| Bodybuilding | |
| pecs, delts | |
| abs - toes-2-bar |