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COPYRIGHT © 2021 OKIROCKFIT
MEAL PREP / Macro Tracking
CREATING YOUR OWN MEAL PLAN
Each meal needs to have the following
5- 8 ounces
5- 8 ounces
200 grams
LEG DAY
WORKOUT SPLIT
WARM UP
SETS
REPS
1
10
MINS
3
12
EXERCISE
NOTES
JOG
Warm-up slow
make sure to get a full stretch
you should feel a stretch in your hamstrings
LEG PRESS
Warm-up slow
make sure to get a full stretch
you should feel a stretch in your hamstrings
WORKOUT
5
4
3
4
12
12
Barbell Squat
EXERCISE
Leg Press
Make sure the barbell is even
Hands are even apart
feet at least should width apart
Warm-up
NOTESslow
make sure to get a full stretch in your calves
1 second pause at the top of the raise
15
Laying leg curl
make sure the machine is right above your ankles
full extension
1 second pause at the top
12
Dumbbell Stiff leg
Deadlift
Slight bend in your knees
dumbbells close to your sides
do not lock out your back at the top
5
5
Leg extensions
make sure the machine is right above your ankles
adjust the seat so stable
flex the balls of your feet towards yourself for a better
contaction
2
15
Walking lunges
take large steps
at a diagonal for better stability
PUSH
WORKOUT SPLIT
WARM UP
SETS
3
3
REPS
10
12
EXERCISE
NOTES
hands under your breast bone
elbows tucked in
Push Ups
Warm-up slow
make sure to get a full stretch
hold the handles underhanded
Cable flys
WORKOUT
5
4
12
Incline Bench
Warm-up slow
make sure to get a full stretch
you should feel a stretch in your hamstrings
12
EXERCISE
Flat Bench
Dumbbell
Warm-up
NOTESslow
make sure to get a full stretch
you should feel a stretch in your hamstrings
3
15 Dips + Leg Raises
4
12
Incline Bench
Dumbbell
4
12
Skull Crushers
4
12 Triceps Extensions
Make sure to start the dips from the ground fully stretching your
lower chest
Legs should be as straight as possible before starting the leg
rasies
Elbows at 45 degrees keep them tucked
dumbells should be able to touch the outer part of your chest
pivot from your elbows. Avoid allowing your upper arms to
move back and forth
Start the exercise with your hands parallel to the ground
End with your arms fully extened.
PULL
WORKOUT SPLIT
WARM UP
SETS
3
3
REPS
EXERCISE
NOTES
7
Pull ups
Warm-up slow
make sure to get a full stretch
Arms as wide as possible
12
Straight Arm
Lat Pulldown
Warm-up slow
Bend slightly forward
make sure to get a full stretch
WORKOUT
5
4
3
4
5
4
12
Barbell Underhand
Rows
hands even apart
slight bend
The bar should hit below the belly button
12
Close Grip T bar
Rows
EXERCISE
make sure the bar NOTES
is hitting your breast bone
15
One Arm
Dumbbell Rows
offset your legs by taking a slight knee to get a better strech
the dumbbell should be slight in front of your body
the dumbbell should reach the side of your hip
12
Seated Lat Pull
Downs
Hands as wide as possible even apart
the bar should go below your chin
no lower than your chest
12
Dumbbell
Preacher Curls
Make sure to anchor yourself on the bench
the bench should be in the pocket of your shoulder
stop at 90 degrees going down
10
Incline Bench
Dumbbell curls
Make sure the bench supports your shoulders
curl both biceps together
dead hang to 90 degress
THANK YOU!
lordshredded
Jona_meme
Okirockfit