Workout Research
Scheme;
Mo Chest Back
Tu Shoulders Forearms
We Arms
Th Legs
Fr Chest Back
Sa Shoulders forearms
Su Arms
15 sets per week per muscle group
Bench press 6 sets 8
Incline DB Fly 6 sets 12-15
Lat Pulldown 6 sets 10-13
Chinups 4 sets Failure
For Carbs: Carbs give you energy too.
+ Have 3 tablespoons of honey before a workout. (51.9g carbs 192 cals)
+ No cheese and replace with Mini wheats and skim milk (135 carbs 21.7g protein 680 cals)
Remove 1 burg, cheese, and have 0.5 servings of trail mix.
Fuck the amount of sets per week, we’ve seen the results firsthand of what has worked. We are going to keep the same diet with more carbs infused.
We are going to modify the workout to where we get more volume, more sets.
So, bench press for 7
If we want to be ready by 7…… Start eating by 5:30. That’s 45 minutes.
We have 20 minutes till burg