'In this video I outline my full training routine and diet to build muscle over the next few months! Full leg workout, healthy recipes and a grocery haul of all my diet staples all included! My Routine: UPPER DAY 1.) Bench Press W1: Top Set of 5 Followed by 3x8-10 W2: Top Set of 3 Followed by 3x6-8 W3: Heavy Single Followed by 3x4-6 2.) One Arm Dead Stop Row 3x10-12 3.) Seated Dumbbell Press 3x8-10 4.) Machine High Row 3x12-15 5.) Incline Dumbbell Press 2x10-12 6.) Lateral Raise Variation 3x12-15 LOWER DAY 1.) Squat W1: Top Set of 5 Followed by 3x8-10 W2: Top Set of 3 Followed by 3x6-8 W3: Heavy Single Followed by 3x4-6 2.) Split Squat 3x10-12 3.) Leg Extensions (Cluster set) 4A.) Barbell Curl 3x10-12 4B.) French Press 3x10-12 5A.) Incline Curl 3x12-15 5B.) Tricep Pushdown 3x12-15 6.) Standing Calve Raise 3xfailure w/ partials PUSH DAY 1.) Incline Bench Press 3x8-10 2.) Behind Neck Smith Press 3x12-15 3.) Flat Dumbbell Press 3x10-12 4.) Lateral Raise Variation 3x10-12 *last set drop to failure 5A.) Cable Chest Fly 3x12-15 *last set drop to failure 5B.) Cable Tricep Pushdown 3x12-15 *last set drop to failure PULL DAY 1.) Lat Pulldown 12-15, 10-12, 8-10 *Double drop set 2.) Dumbbell Chest Supported Row 3x10-12 3.) Barbell Row (Work up to one top set of 8-10 reps) 4.) Machine low row (Cluster set: Perform 5 reps then rest 10-15 seconds. repeat until 25 total reps) 5.) Dumbbell Curl 3x10-12 *last set drop to failure 6.) Spider Curl 2x12-15 LEG DAY 1.) Hack Squat 12-15, 10-12, 8-10 *Double drop set 2.) Single Leg Press 3x12-15 3.) Lying or Seated Hamstring Curl 3x10-12 *last set drop to failure 4.) Romanian Deadlift (work up to one top set of 10-12 reps) 5.) Heavy Calve variation of choice 3x10-12 *Each set drop set to failure RECIPES: Breakfast 1.) 5 whole eggs 2.) 1/4 tsp cumin 3.) Pinch of turmeric 4.) salt to taste 5.) Diced Red Onion 6.) 1 Clove Garlic 7.) 1 tsp diced fresh ginger 8.) Tomato diced 9.) Fresh cilantro 10.) Red or green chili pepper **Mix eggs with turmeric and salt ** Sautee red onion, garlic, ginger and chili pepper ** Once veggies are sauteed, add your tomatoes and then add in your eggs mixing constantly. ** Remove from heat just before cooked all the way through. Add salt and fresh cilantro and combine. ** Serve on it\'s own or with toast/wrap! DINNER: 1.) 4 cloves garlic 2.) 4 fresh sage leaves 3.) 1 28oz can whole San Marzano tomatoes (drained) 4.) 2 15.5oz cans cannellini beans (drained & rinsed) 5.) 1/4 dry white wine 6.) Salt & pepper to taste ** Spray your pan and sautee garlic with sage (about 3 minutes) ** Deglaze the pan with the 1/4 wine and cook for an additional 3 minutes ** Add in your beans and squeeze whole tomatoes into pan ** Season with salt and pepper and let simmer for 10-15 minutes BUBBLE TEA - Tapioca Balls - Brown Sugar Swerve - Nut milk of choice - Steeped tea - Protein powder (optional) **cook tapioca according to the package. Once done cooking, add in some brown sugar swerve for some sweetness. (I generally add in 5g brown sugar per serving) ** Mix 1 scoop of protein with 1 cup cashew milk ** In a tall glass add some ice and your tapioca balls. ** Pour about half a cup of your steeped tea and then the full cup of cashew milk with protein on top. Hope you enjoy the video! Thank you for watching SHOP GYMSHARK
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