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Work Outs - As stated in the goal, these work outs will consist of large muscle groups. It’s four days straight of training with one day of rest in between. GET IT!

Day 1 -

Barbell Bench Press - 3 sets

Barbell Bent Over Row - 3 sets

Dumbbell Fly - 3 sets

Seated Reverse Fly - 3 sets

Preacher Curl On Bench - 3 sets

French Press - 3 sets

Day 2 -

Dumbbell Squat - 3 sets

Dumbbell Lunge - 3 sets

Calf Raises - 3 sets

Crunch Twist - 3 sets

Dumbbell Ab Crunches - 3 sets

Day 3 -

Pull Ups - 3 sets

Bar Military Press - 3 sets

Upright Row - 3 sets

Triceps Dip - 3 sets

Preacher Curl On Bench - 3 sets

Triceps Pull Down - 3 sets

Day 4 -

Dead Lift - 3 sets

Dumbbell Lunge - 3 sets

Calf Raises - 3 sets

Hanging Leg Raise - 3 sets

Dumbbell Ab Crunches - 3 sets

Goal - The new goal is to gain 5 pounds of muscle. This will be achieved by a strict diet, intense work out sessions, and proper supplementation. All of the work outs will be done four days at a time. Each involving large muscle groups. 

MEMBERS

Diet - This work out schedule is going to require a lot of energy. That energy will partly come from a well constructed diet. My calorie intake will be as high. It will be similar to my last diet, only with more carbs.

I eat almost the same thing for meals everyday. This helps with staying consistent.

Breakfast

Reduced sugar, high fiber instant oatmeal

Two hard boiled eggs

Two strips of turkey bacon

Reduced sugar apple juice

Lunch

Two Tuna fish sandwiches

                Double fiber bread

                Low fat mayo

                Onions

Dinner

Two pieces of chicken breast

Two baked potatoes

Fat free gravy

Common Snacks/Deserts

Whole almonds

Fruit

Dry double fiber toast

Ground turkey meat

Absolutely No.. Fried foods, fast foods, cakes, cookies, etc. 

Supplements - My Supplements for this goal will be a

bit different than before. Instead of a low fat diet protein,

I’ll be taking a high calorie weight gainer. Listed below are

most important supplements and why.

Pre Work Out

Super Pump 250 - This is a creatine that will help give me

energy and help get my butt in the gym no matter what.

It will also help give me a little boost to stay in the gym

longer.

Post Work Out

Cytogainer - Post work out is the most important. And for

this goal, we’re going to feed my muscles this high calorie

weight gainer. This will help me pack on some size.

Before Bed

Optimum Casein Protein - When you go to bed, your body starves for nutrients. Since Casein is a slow digesting protein, it will feed my muscles throughout the night as I sleep.

June 30th

July 22nd