TIMETRAININGWEIGHTSETSREPSAM HamstringsLying leg curls super setted

TIMETRAININGWEIGHTSETSREPSAM HamstringsLying leg curls super setted

TIME

TRAINING

WEIGHT

SETS

REPS

AM Hamstrings

Lying leg curls super setted with

Stiff leg deadlifts

Warm up sets

2

Lying leg curls super setted with

Stiff leg deadlifts

90kg

30kg

1

12

16

Lying leg curls super setted with

Stiff leg deadlifts

110kg

40kg

1

16

Lying leg curls (drop set) super setted with

Stiff leg deadlifts

110kg

50kg

1

5

14

Lying leg curls (drop set) super setted with

Stiff leg deadlifts

100kg

50kg

1

7

14

Standing single leg curls

7 plates

1

8

Standing single leg curls

7 plates

1

8

ABS

Crunches

3

12-20

(to failure)

Seated leg raises on a bench

3

12-20

(to failure)

PM

20 minutes cardio on the stairmaster at moderate intensity (level 7/8)

Shoulders

Seated machine shoulder press super setted with seated dumbbell lateral raises super setted with rear dumbbell laterals

2 warm up

Seated machine shoulder press super setted with seated dumbbell lateral raises super setted with rear dumbbell laterals

120kg

19kg

22kg

1

10

13

Seated machine shoulder press super setted with seated dumbbell lateral raises super setted with rear dumbbell laterals

120kg

19kg

22kg

1

6

8

10

Seated machine shoulder press super setted with seated dumbbell lateral raises super setted with rear dumbbell laterals

120kg

19kg

22kg

1

6

7

10

Seated machine shoulder press – drop set

120kg

97½kg

82½kg

1

5

3

3

Machine shrugs

170kg

1

13

Machine shrugs

170kg

1

12

Machine shrugs

170kg

1

12

DIET & SUPPLEMENTATION

TIME

DETAILS

Pre-workout

1 capsule Opti-Vit, 1 tablet Opti-C, 6 Capsules Amino Stack, 750mg HMB, 5g glutamine

Weights work-out

Meal one

±30g Staminade + ± 20g Whey Supreme + 2g Glutamine + salt

1 capsules Opti-Vit, 1 tablets Opti-C, 2 capsules CLA,750mg HMB

2 capsules MSM, 2 capsules Glucosamine Sulphate, 15mg Vanadyl Sulphate

2 capsules Methoxy-Sterone

Meal Two

35g Oatso-Easy (unflavoured) + 40g Whey Supreme + 5g L-Glutamine + salt

Meal Three

Small Tupperware container of Pasta with ±75g smoked chicken breast and sundried tomatoes + salt.

40g Whey Supreme

Meal Four

500g vegetable soup + ±75g smoked chicken breast + salt

40g Whey Supreme

1 capsules Opti-Vit, 1 tablets Opti-C, 1 capsules CLA,750mg HMB

2 capsules MSM, 2 capsules Glucosamine Sulphate, 2 capsules Methoxy-Sterone

Meal Five (post pm workout)

±30g Staminade + ± 20g Whey Supreme + 2g Glutamine + salt

Meal Six

500g vegetable soup + ±75g smoked chicken breast + salt

1 capsules Opti-Vit, 1 tablets Opti-C, 1 capsules CLA,750mg HMB

2 capsules MSM, 2 capsules Glucosamine Sulphate, 2 capsules Methoxy-Sterone

EXTRAS

3 cups coffee (1 sugar + skim milk)

1 anabolic protein bar

± 6 litres water

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