Anonymous

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Nutrition
meal 1
oats 1/2 cup
egg whites 5

meal 2
whey protein 1 scoop
almonds 20

meal 3
tilapia 5oz
broccoli 1 cup
oats 1/3 cup

meal 4: Post-workout
oats 1/3 cup
whey protein 1 scoop

meal 5
chicken 5oz
green beans 1 cup

Day 1: Shoulders
1
Dumbbell Shoulder Press
3 sets of 10-12 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press
Superset

2
Side Lateral Raise
3 sets of 10-12 reps
Side Lateral Raise Side Lateral Raise
Front Dumbbell Raise
3 sets of 15 reps
Front Dumbbell Raise Front Dumbbell Raise
Superset

3
Seated Bent-Over Rear Delt Raise
3 sets of 15 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise
Standing Dumbbell Triceps Extension
3 sets of 15 reps
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

4
Standing Low-Pulley Deltoid Raise
3 sets of 15 reps
Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise

5
Arnold Dumbbell Press
3 sets of 15 reps
Arnold Dumbbell Press Arnold Dumbbell Press


Day 2: Back
1
Wide-Grip Lat Pulldown
3 sets of 15 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

2
Seated Cable Rows
3 sets of 12 reps
Seated Cable Rows Seated Cable Rows

3
Pullups
3 sets of 20 reps
Pullups Pullups


Day 3: Hamstrings/Glutes
Superset
1
Lying Leg Curls
3 sets of 15 reps
Lying Leg Curls Lying Leg Curls
Crossover Reverse Lunge
3 sets of 15 reps
Crossover Reverse Lunge Crossover Reverse Lunge
Superset

2
Seated Leg Curl
3 sets of 15 reps
Seated Leg Curl Seated Leg Curl
Dumbbell Step Ups
3 sets of 15 reps
Dumbbell Step Ups Dumbbell Step Ups
Superset

3
One-Legged Cable Kickback
3 sets of 20 reps
One-Legged Cable Kickback One-Legged Cable Kickback
Barbell Side Split Squat
3 sets of 15 reps
Barbell Side Split Squat Barbell Side Split Squat

4
Barbell Deadlift
3 sets of 20 reps
Barbell Deadlift Barbell Deadlift

5
Dumbbell Lunges
3 sets of 15 reps
Dumbbell Lunges Dumbbell Lunges

Day 4: Rest

Day 5: Track Day/Plyometrics
1
Lateral Speed Step

Lateral Speed Step Lateral Speed Step
2
Wind Sprints

Wind Sprints Wind Sprints
3
Freehand Jump Squat

Freehand Jump Squat Freehand Jump Squat
4
Lateral Speed Step

Lateral Speed Step Lateral Speed Step

Day 6: Rest

Day 7: Quads/Glutes
1
Leg Extensions
2 sets of 30 reps
Leg Extensions Leg Extensions

2
Hack Squat
3 sets of 30 reps
Hack Squat Hack Squat

3
Leg Press
2 sets of 30 reps
Leg Press Leg Press

4
Lying Leg Curls
2 sets of 30 reps
Lying Leg Curls Lying Leg Curls

5
Smith Machine Squat
2 sets of 30 reps
Smith Machine Squat Smith Machine Squat