Masa pre-workout

150g pui
100g orez brun
100g brocoli
O lingura de ulei cocos/masline/avocado

Masa post-workout
1cupa whey + creatina
150g pui
100g orez basmatic/malai
100g spanac/brocoli

Masa 3
4 oua +1 albus +legume
80govaz + 80g fructe

Masa 4
150g pui
100g legume

Masa 5
100-125g iaurt grecesc 10%
1 cupa whey

Variante :

Pro : muschi de vita,piept de curcan,creveti,cotlet de porc,carne de iepure,file de ton,merluciu.

Carbs : cartofi dulci,malai fiert.
Fats : lapte de cocos/migdale/alune de padure, fistic,alune,nuci,unt de arahide,cottage cheese,iaurt grecesc,ulei
masline,ulei cocos.
Leg : fasole rosie,mazare,naut,linte.
Veg : conopida,zucchini,vanata,porumb.

Dimineata pe stomacul gol :

100ml apa incalzita,lamaie stoarsa,ghimbir razalit(varf de lingurita).

PUSH/PULL/LEGS

Push Day1
1. Barbell Press(incline or flat) Pull day 1
a. 2 heavy sets 5-8 reps, one back of set aim for 10-12 reps 1. Pull downs
2. Alternated dumbbell shoulder press a. 2 warmup sets, then 3 working
a.3 working sets higher volume, 10-12reps sets 8-10, drop set last set
3.Any form of chest flies superset with triceps extensions 2.Bent over row
a. 3 sets 10-12 reps for flies a. warmup, 2 heavy 6-8reps, backkof
b. 4 sets 8-10 reps for extensions set 10-12reps
4.Lateral raises 3.Slight incline seated dubbell curls
a. 4 sets of 10-12 reps keep rest time under 1 minute a.4 working sets 10-12reps
5.Dips 4.Pull ups
a. 3 sets to failure a.3sets to failure
5. Ez bar curls
a.2 sets 8-10reps then 2 sets of 40
sec
Push Day2 Pull Day2
1. Close grip flat bench press 1. Pull ups
a. 3 working sets of 8-10reps a. 3 sets to get blood moving
2. Standing barbell Press 2. Pull downs
a. 3 working sets of 10-12reps a. 3 warm up sets, 2 working sets 8-
3. Pec deck flies 10
a. 1 set of 8-10 reps then 2 sets of 40 seconds sets 3. Hammer curls(or brahialis)
4. Overhead Triceps movement a. 3 sets of 10-12 reps
a. 3 sets of 10-12 reps 4. Revers grip Row or Pull Down
5. Lateral raises superset with push ups a. 3 sets 10-12 reps
a. 4 sets of 10-12 reps for LR 5. Cable curls
b. 3 sets to failure for push ups a. 3 sets 10-12 reps
6.Cable rows
a. 2 drop sets total of 20 reps each
Legs Day2 7. Dumbell Curls
1. Squats a. Run the rack to failure.
a. 3 warmup sets , 3 sets 8-10,1 set 4-6 reps
2. Leg press superset calves
a. 2 sets 40 sec sets for leg press
b. 2 sets calf raises to failure
3. Hip adductors
a. 4 sets 10-12 reps
4. Standing calf raises
a. 4 sets 10-12 reps then bounce reps to failure
5. Quad extensions
a. 2 sets 10-12 reps then 2 triple drop sets