11 Weeks Out : #ROADTOPRO

Macro Goals : 
monday- 150g carbs, 40g fats, 140g protein

tue, wed,thur- 90carbs, 40g fat, 140g protein

friday- 120carb, 40g fat, 140g protein

sat & sun- 90g carb, 40g fat, 140g protein


11 Weeks Out - Meal Prep Video : https://www.youtube.com/watch?v=ZXkmqtwqy8k

THE WORKOUTS (no change from last week. will alter workous at 10 weeks out)

Monday (bicep & tricep) :
close grip pull-ups
body weight dips
curls
close grip bench
hammer curl (seated)
hammer curl (standing)
preacher curls
reverse grip kicks
reverse grip curls
OH extension
DF pressdown (double failure)

Tuesday (legs & back) : 
Warm-Up Squats 4x10
Walking Lunges 4x20
Pull-Ups 3x20
Sumo Squat 2x30
Chin-Up 2x20
Ass2Grass Squats 2x20
Wide Pull-Up
Jumping Lunges 2x20
V Pull-Ups 2x20
Alien Jumps 2x25
Pull-Up Till Failure 2 Rounds
Touch The Floor Knee Tucks

Wednesday (HIIT) : 
2 Rounds  (30 Reps Each Exercise)
Walking Lunge / Box Knee Jumps
Reverse Lunge / Alien Jumps
Sumo Squat / Pop Squat
Single Leg Deadlift / High Knees
Jumping Lunges / In & Outs

Thursday (shoulders / biceps) :
Shoulder Press 3x25
Upright Row 3x25
Side Laterals 3x15
Frontal Raise 3x15
Rear Delt Flys 3x12
Is & Ys 3x10
Seated Curls + Alt Curls with Twist (Double Failure)
Seated Hammer Curls + Alt Curls with Twist (Double Failure)
Reverse Grip w/ Bar 3x25
EZ 20s (EZ bar, outside handle 10 reps, inside handle 10 reps) 3x20

Saturday (legs) :
Sumo Squats 4x12 1x15
Bulgarian Lunge 4x12
Weighted walking lunges 4x25
Hip adductor walk 3x15
Curtsy lunge 3x15
Lying hip thrust- 3x12
Goblet squat 4x15
Hamstring curls-  4x15; 1x20'
Calf Raise 5x15

Sunday (back)  : 
Leaning Laterals
Shoulder Press
Hammer Press
Side Laterals
Rear Delts
ITYs
Superman Raises


Random Stuff I Recommend : http://intrainingnow.blogspot.com/2015/07/recommended-fitness-things.html

12 Weeks Out : #ROADTOPRO

Macro Goals : 140 grams protein / 125 grams carbs / 40 grams fat
Refeed Day : none

12 Weeks Out - Meal Prep Video : https://www.youtube.com/watch?v=zk2vS5s850U
 
THE WORKOUTS

Monday (bicep & tricep) :
close grip pull-ups
body weight dips
curls
close grip bench
hammer curl (seated)
hammer curl (standing)
preacher curls
reverse grip kicks
reverse grip curls
OH extension
DF pressdown (double failure)

Tuesday (legs & back) : 
Warm-Up Squats 4x10
Walking Lunges 4x20
Pull-Ups 3x20
Sumo Squat 2x30
Chin-Up 2x20
Ass2Grass Squats 2x20
Wide Pull-Up
Jumping Lunges 2x20
V Pull-Ups 2x20
Alien Jumps 2x25
Pull-Up Till Failure 2 Rounds
Touch The Floor Knee Tucks

Wednesday (HIIT) : 
2 Rounds  (30 Reps Each Exercise)
Walking Lunge / Box Knee Jumps
Reverse Lunge / Alien Jumps
Sumo Squat / Pop Squat
Single Leg Deadlift / High Knees
Jumping Lunges / In & Outs

Thursday (shoulders / biceps) :
Shoulder Press 3x25
Upright Row 3x25
Side Laterals 3x15
Frontal Raise 3x15
Rear Delt Flys 3x12
Is & Ys 3x10
Seated Curls + Alt Curls with Twist (Double Failure)
Seated Hammer Curls + Alt Curls with Twist (Double Failure)
Reverse Grip w/ Bar 3x25
EZ 20s (EZ bar, outside handle 10 reps, inside handle 10 reps) 3x20

Saturday (legs) :
Sumo Squats 4x12 1x15
Bulgarian Lunge 4x12
Weighted walking lunges 4x25
Hip adductor walk 3x15
Curtsy lunge 3x15
Lying hip thrust- 3x12
Goblet squat 4x15
Hamstring curls-  4x15; 1x20'
Calf Raise 5x15

Sunday (back)  : 
Leaning Laterals
Shoulder Press
Hammer Press
Side Laterals
Rear Delts
ITYs
Superman Raises


Random Stuff I Recommend : http://intrainingnow.blogspot.com/2015/07/recommended-fitness-things.html

13 Weeks Out : #ROADTOPRO

Macro Goals : 140 grams protein / 75-100 grams carbs / 35 grams fat
Refeed Day : 140 grams protein / 175 grams carbs / 40 grams fat (planned on Saturday night)

13 Weeks Out - Meal Prep Video : https://www.youtube.com/watch?v=p6JJZyXZJyM
 
THE WORKOUTS
 Monday (legs & back) : 
Warm-Up Squats 4x10
Walking Lunges 4x20
Pull-Ups 3x20
Sumo Squat 2x30
Chin-Up 2x20
Ass2Grass Squats 2x20
Wide Pull-Up
Jumping Lunges 2x20
V Pull-Ups 2x20
Alien Jumps 2x25
Pull-Up Till Failure 2 Rounds
Touch The Floor Knee Tucks

Tuesday (HIIT) : 
2 Rounds  (Round 1 : 30 Reps Each Exercise / Round 2 : 15 Reps Each Exercise)
Walking Lunge / Box Knee Jumps
Reverse Lunge / Alien Jumps
Sumo Squat / Pop Squat
Single Leg Deadlift / High Knees
Jumping Lunges / In & Outs

45 seconds each :
Planks
High Knees
Bicycle Abs
Jumping Jacks
Shoulder Taps
Alternating Planks
Suicide
Switch Kicks

Wednesday: Rest


Thursday : (shoulders / biceps)
Shoulder Press 3x25
Upright Row 3x25
Side Laterals 3x15
Frontal Raise 3x15
Rear Delt Flys 3x12
Is & Ys 3x10
Seated Curls + Alt Curls with Twist (Double Failure)
Seated Hammer Curls + Alt Curls with Twist (Double Failure)
Reverse Grip w/ Bar 3x25
EZ 20s (EZ bar, outside handle 10 reps, inside handle 10 reps) 3x20

Friday : Rest

Random Stuff I Recommend : http://intrainingnow.blogspot.com/2015/07/recommended-fitness-things.html