Mens health the program that makes you bigger

MON      Tues                Wed              Thursday       Friday

Legs     Shoulders       Thighs             Chest           Shoulders

Upper arms   Lower Back       Back            Upper arms

Forearms                                                       Forearms

Warm up

10 minutes on treadmill

Legs

Squats 5 x 5 (Light weight first 12 reps than the rest at maximum weight doing 6 reps)

Dumbbell Lunges 12 x 3

Calf Raises 20 x 3 (No weight)

Lower Back

Straight leg dead lifts  10 x 3

Hyper extensions 10 x 3

Abs

Work out 1 Monday  and Thursday

 

Tuesday and Friday

Warm up:-

Skipping 10 minutes

Shoulders

A presses  8 x3

Dumbbell  Lateral Raises  8 x 3

Shrugs 8 x 3

Seated dumbbell Laterals  8 x 3

Biceps

Preacher Curls 6 to 8 x 3

Static dumbbell curls   6 to  8 x 3(Maximum weight)

Hammer Curls  10 x 3 (Maximum weight)

Triceps

Pull downs with rope 6 to 8 x 3 maximum weight

Tricep kick back 6 to 8 x3(Maximum weight)

1 foot dips 12 x 3(Maximum weight)

Forearms

Wrist curls 15 x 3

Reverse Wrist curls 15 x 3

Abs

Reverse Crunches 20 x 3

Fiffer Scissors 10 x 3 ( Slow cadence )

Leg Climbs 20 x 3 ( 10 each leg equals a set)

Wednesday

Warm up:-

10 minutes on treadmill

Chest

Bench press 6-8 X 3(Maximum weight)After a warm up set get a spotter

Dumbbell fly s 6-8 x3(Maximum weight)

Incline Dumbbell press 6 to 8 reps maximum weight (Maximum weight)

Back

Lateral Pull downs inside grips 8 x3

Wide grip Lateral Pull downs 8 x 3(Maximum weight)

Back row machine (6 to 8 x3) (Maximum weight)

Power Training

Dead lifts  5 x 5 (first set light)

Abdominals 

20 x 3 Crunches on  ball

Plank risers  15 x 3

Mason twist  (Till failure)

Things to remember

You need to be eating over 2200 calories a day

Suggestions:-

Peanut butter

Avocado

P30 calorie bars

Recipe;- oats  as needed enough to make bars for the week one tub of peanut butter p30 protein powder( 3 scoops per bar you would like to make) Mix protein and oats together then use peanut butter to shape the oats and peanut butter into bars.

You need to be eating 130 grams or over of protein a day

Suggestions:-

Eggs, chicken(remember it s in tins), tuna, protein shakes, broccoli, p30 homemade protein bars, lite milk.

Things to consider

Take vitamin c will aid in recovery

Grape seed extract will aid in recovery

Make sure that you eat all time don’t let your body go into go into starvation mood.

Tags: fitness, Mens health, nutrition, success