natural transformation reddit [Vlog] Getting Strong and Lean | Week 02

DAY 01
Back and Traps + cardio 15 mins

Pull ups 3 sets (as many reps)
Pull Downs 3 sets (12,10,8)
Cable pullovers 3 sets ( 12,10,10)
Barbell Rowing 3 sets (10,8,8)
DeadLifts 3 sets (8,6,4)

Behind the neck 3 sets (12,12,10) squeeze at the top


DAY 02
Chest and Biceps + Cardio 15 min

Incline Bench Press 3 sets (12,10,10)
Flat Bench Press 3 sets (10,8,8)
Machine Press 2 sets (10,8)
Pec Deck 3 sets (10,10,10) maximum stretch

Barbell curls (slightly wide grip) 3 sets (12,10,10)
Incline Dumbbell Curl 3 sets (10,10,10) supinate at the top
Hammer Curls 2 sets (10,10)

DAY 03
Shoulders , Triceps and Abs + Cardio 15 min

Military Press 4 sets (12,10,10,6)
Side Laterals 3 sets (15,12,12)
Dumbbell rear fly 3 sets (12,10,10)

V bar Press downs 4 sets (15,12,10,10)
Skull Crushers 3 sets (12,10,8)
One arm Behind the neck 2 sets (10,8)
DB or Cable Kickbacks 2 sets (12,12) squeeze at contraction


Day 04
REST


DAY 05
LEGS

Squats 4 sets (15,12,10,8)
Leg Press 3 sets (12,10,10)
Leg Extensions 3 sets (12,12,12)

Leg curls 3 sets (12,10,10)
Stiff Leg Deadlifts 3 sets (12,12,10)

Calves 3 sets (12,12,10)

DAY 06
REST

CONTINUE THE PROGRAMME AGAIN


FOOD CALCULATIONS

Breakfast- Use 50gm oats (Measured Raw) or 80gm Poha (measured raw) or 2 Idly or 50 gm sugar free muesli or 7 oz sweet potato
Chicken- 8oz is 45 gm protein (apprx) also, 8oz measured raw.
1 cup rice is 150 gm (measured cooked)

IMPORTANT POINTS

Pull ups- vary your grip in every workout
Include proper warmup before lifting heavy
Behind the neck shrugs- hold the contraction at the top
Incline bench press- you may choose between barbell and dumbbell, you may alternate every week.
Pec Deck can be interchanged with DB flys on a flat bench
Barbell curls (wide grip)- if inner head is weak , get a wider grip and always stick to straight rod. If your outer grip is weak, take a normal grip and you can choose E-Z bar
Military press- choose between DB or barbell, I always recommend using back support (like a bench at an 10 deg angle)
Side Laterals- Do not swing, take a lighter weight instead
Squats- do a proper warmup- slowly move up the weight
Squats- no stretching in between the sets. Stretch after the workout
Leg curls- hols at the top
Calves- Make full contractions.

NOTE- limit rest period to 1 min max on smaller ex like delts, biceps, triceps. 1- 1:30 on bigger ex like chest and back. if going super heavy as in the first sets take 2 min rest. and 3 min rest while doing squats and deadlifts.

NOTE- try to open your grip( fingers or thumb) ever so slightly, while doing bicep curls / machine flyes/ cable flyes etc. this will take stress of your forearms and put full stress on worked muscle.

NOTE- if the gym is busy and you are not able to get the machine, please switch the excercise. but do not wait and loose your pump and intensity. we are in the gym for a reason.

NOTE- watch a video of your fav athlete/ bodybuilder  in his contest shape on youtube etc. see how every fibre of his muscle is visible. While you workout, disconnect from the crowd. just think about your muscle and fibers working in the same fashion as your fav athlete.

NOTE- most important- ' NO TEXTING/ WHATSAPPing IN THE GYM'. do it while doing cardio.




ＬＩＫＥ | ＣＯＭＭＥＮＴ | ＳＨＡＲＥ | ＳＵＢＳＣＲＩＢＥ
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natural transformation reddit [Vlog] Getting Strong and Lean | Week 02
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