​Day 1 Chest and Back
Bench press 4 x 12-8 
Chest Flyes 3 x 12-8

pullovers 4 x 12-8 
Bent row 3 x 12-8
Lower back Dead lift 2 x 30​
 

​Day 2 Legs
Squat 4 x 12-8 
Lunge 3 x 15 
overhead squat 3 x 10-6

​

Day 3 Shoulders

Shoulder press 4 x 12-8
level raises with no weight 50 reps-burnout
parallel d b press 3 x 15 s
upright rows 21s- 7 wide, 7 medium, 7 close grip- 3 sets.

​

​Day 4 Bicep and Tricep
nose breakers 4 x 12-8
d b kickbacks 3 x 15 
concentration curl 4 x 12-8 

Hammer curl 3 x 15 

​

​Abs twice a week

switch up regimes
one day weighted one day body weight
planks 3 sets of 1min
standing twists 5mins
weightless side bends 5mins



Cardio every morning empty stomach!!

Weight Lifting in the Evening

​Meal 1 Breakfast
- 1 scoop oats
- Protein Shake
- BCAA
- Glutamine

- Tyrosin
- Multivitamin tablet

- Fishoil

​
Meal 2
- ½ chicken breast/tuna/beef
- 50g brown rice/sweet potato
- 4 brocolli florets

Meal 3

- ½ chicken breast/tuna/beef
- 50g brown rice/sweet potato
- 4 brocolli florets​​
 

​Meal 4
- ½ chicken breast/tuna/beef
- 50g brown rice/sweet potato
- 4 brocolli florets​
 

​Meal 5
- ½ chicken breast/tuna/beef
- 50g brown rice/sweet potato
- 4 brocolli florets
 

​Before Training
- Pre workout drink

- Fatburner



​after Training
- Post workout

- Protein Shake

- Fishoil

Meal 6

- ½ chicken breast/tuna/beef
- 50g brown rice/sweet potato
- 4 brocolli florets​

​

Bedtime
- BCAA

- Glutamine

- Fishoil
- Casein 

Just work the meals around your day as long as they are little and often usually between 2 ½ / 3hours between