Workout September 2024
Day 1: Upper Body (Chest, Back, Shoulders)
Upper Chest: 4 sets – Ring Push-Ups
Lower Chest: 4 sets – Ring Dips
Upper Back: 4 sets – Ring Pull-Ups
Lower Back: 4 sets – Ring Australian Pull-Ups
Front Delts: 3 sets – Pike Push-Ups
Total Sets: 19 sets
Day 2: Lower Body (Quads & Hamstrings)
Quads: 6 sets – Squats
Hamstrings: 6 sets – Ham Curls
Total Sets: 12 sets
Day 3: Upper Body (Chest, Shoulders, Arms)
Upper Chest: 3 sets – Ring Chest Flys
Lower Chest: 3 sets – Ring Dips
Biceps: 6 sets – Ring Preacher Curls
Triceps: 6 sets – Ring Skull Crushers
Side Delts: 3 sets – Lateral Raises
Rear Delts: 3 sets – Rear Delt Raises
Front Delts: 3 sets – Pike Push-Ups
Total Sets: 27 sets
Day 4: Lower Body (Quads, Hamstrings)
Workout September 2024
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Quads: 6 sets –single Squats
Hamstrings: 6 sets – Deadlifts
Day 5: Upper Body (Back, Shoulders, Arms)
Upper Back: 3 sets – Ring Pull-Ups
Lower Back: 3 sets – Ring Australian Pull-Ups
Triceps: 6 sets – Dips + Skull Crushers
Biceps: 6 sets – Chin-Ups + Hammer Curls
Side Delts: 3 sets – Lateral Raises
Rear Delts: 3 sets – Rear Delt Raises
Total Sets: 26 sets
Previous bulking diet
breakfast : 500ml milk, 50g peanut butter, 100g oats, 1 scoop whey, banana =
1000 kcals
lunch : sandwich x 3 ( homemade n7ot fih lettus + cheese + jambon de dinde ) =
600kcals
snack : 500ml milk, 50g peanut butter, 100g oats, 1 scoop whey, banana = 1000
kcals
dinner : 100g pasta + 150-200g meat = 600kcals
Workout September 2024
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