10 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

10 Weeks Out - Meal Prep Video : https://www.youtube.com/watch?v=sSjQv3qiikc

THE WORKOUTS (no change from last week. will alter workous at 10 weeks out)
  
LEG ROUTINE I (Glute & Hamstring Focused)

Hip Abductor 4x12
Hip Adductor 4x12
Leg Extension 4x20
Sumo 2x15, 2x10
Leg Press (feet close)- 4x12
Hack Squats- 4x10
Goblet Squat- 3x12
Seated Curl 4x12
Lying Curl close 3x12
Lying Curl wide 3x12

BICEP & TRICEP :
Curls 5x15
Hammer Curls 5x15
Seated + Alt
Seated Hammer + Alt
Reverse Curls 5x15
EZ 20s  Double Failure
Dips 5x15
OH Extensions 5x15
Pressdowns 5x15

SHOULDERS & PULL-UPS
Shoulder Press 4x20
Upright Row 4x20
Side Laterals 3x15
Frontal Raise 3x15
Rear Delt Flys 4x20
Is & Ys 3x10
50 Wide Pull-Ups
50 Neutral Pull-Ups
50 Narrow Pull-Ups

LEG ROUTINE II (Quad Focused)
Leg Extensions5x15
Deadlifts 5x15
Squats 5 sets PYM
Back Squats 4x20 reps; 1x10x4 DS
Bulgarian Lunge 4x12
Lying hip thrust 3x12
200 Lunges

SHOULDER & TRICEPS :
Leaning Lat 3X12
Shoulder Press 4X25
Hammer Press 3X20
Side Laterals3X12
Rear Delts 3X20
ITYs 3X12
Reverse kicks 4X15
OH extension 3X20
DF pressdown3X20

LEG ROUTINE III (Abductor & Calf Focused)
Calf Raise 5x15
Sumo Squats 4x12 1x15
Hip adductor walk 3x15
Goblet squat 4x15
Hamstring curls-  4x15; 1x20
Weighted walking lunges 4x25
Curtsy lunge 3x15

BACK :
Overhead Pull-thru 3X25
Heavy Pants 4X25
Rear Flys 3X15
Pull-Ups 2X25
Ez Bar Rows 4X25
Cable Rows 4X25