Bodybuilder Program

Bodybuilder Program by team MuscleTech

NUTRITION:
Meal 1: 10 egg whites, 1 cup oats, 1 tbsp peanut butter.
Meal 2 (Pre-Workout): 10 egg whites, 1 whole egg, 15 oz. potato.  
Meal 3: 5oz chicken or fish, vegetables.
Meal 4: 5oz chicken or fish, vegetables.
Meal 5: 6 egg whites, 2 whole eggs.

SUPPLEMENTS:
naNO Vapor® Hardcore Pro Series®, LEUKIC® Pro Series, Nitro-Tech® Hardcore Pro Series®, Cell-Tech Hardcore Pro Series®

TRAINING PLAN: 
Cardio: 40 minutes/day, Monday - Friday, first thing in the morning.

Monday - Chest/Tri’s Bodybuilder Program
Incline Barbell  4 sets x 4-6 reps
Weighted Dips 3 sets x 6-8 reps
DB Fly’s 3 sets x 8-10 reps
DB Pullovers 3 sets x 10-12 reps
Skull Crushers 3 sets x 12-15 reps
Pushdowns 3 sets x 15-20 reps

Tuesday - Hamstrings/ Calves Bodybuilder Program
Lying Leg Curls 3 sets x10-12 reps
Deadlifts 3 sets x 6-8 reps
Walking Lunges 3 sets x 10-12 reps
Seated Calf Raises 5 sets x 15-20 reps

Wednesday - Back Bodybuilder Program
Machine Pullovers 3 sets x 10-12 reps
Barbell Rows 3 sets x 8-10 reps
Weighted Pull ups 3 sets x Max
Weighted Hyperextensions 3 sets x 15-20 reps

Thursday - HIT Cardio/Abs Bodybuilder Program

Friday - Shoulders/Bi’s Bodybuilder Program
Barbell Military Press 3 sets x 6-8 reps
Lateral Raises 3 sets x 12-15 reps
Upright Rows 3 sets x 10 reps
Shrugs 3 sets x 8-10 reps
Reverse Flys 3 sets x 10-12 reps
Barbell Curls 3 sets x 6-8 reps
Hammers Curls  3 sets x 10-12 reps

Saturday - Quads Bodybuilder Program
Leg Extensions 3 sets x failure
Squats 5 sets x 4-15 reps
Hack Squats 3 sets x 10-12 reps
Leg Press 3 sets x 20-30 reps

Sunday - OFF