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