new workout routine + diet... can't attach files so its gonna be huge

Weeks 1-2

Day 1 Chest + Triceps

Exercise	Sets	Reps
Chest
Incline Barbell Press	3*	6-8
Flat-Bench Dumbbell Press	4	6-8
Weighted Dip	4	6-8
Triceps
Close-Grip Bench Press	4*	6-8
Lying Triceps Extension	3	6-8

Day 2 Legs + Calves + Abs

Exercise	Sets	Reps
Quads/Hamstrings/Glutes
Smith Machine Squat	3*	6-8
Leg Press	4	6-8
Hack Squat	4	6-8
Hamstrings
Romanian Deadlift	4*	6-8
Calves
Standing Calf Raise	3*	20
Abs
Hanging Leg Raise	2	20
Cable Crunch	2	20

Day 3 Shoulders + Traps

Exercise	Sets	Reps
Shoulders
Overhead Dumbbell Press	3*	6-8
Arnold Press	4	6-8
Barbell Upright Row	4	6-8
Bent-Over Lateral Raise	4	6-8
Traps
Dumbbell Shrug	3	6-8

Day 4 Back + Biceps + Abs

Exercise	Sets	Reps
Back
Deadlift	3*	6-8
Barbell Bent-Over Row	4	6-8
T-Bar Row	4	6-8
Biceps
Barbell Curl	4*	6-8
Incline Dumbbell Curl	4	6-8
Preacher Curl	3	6-8
Abs
Crunch	2	20
Reverse Crunch	2	20

*Doesn't include 1-2 warm-up sets.

The 10-Pound Training Program

Weeks 3-4

Day 1 Chest + Back

Exercise	Sets	Reps
Chest
Dumbbell Flye	3*	10-12
Bench Press	3*	10-12
Incline Dumbbell Press	3	10-12
Cable Crossover	3	10-12**
Back
Rack Pull	3*	10-12
Lat Pulldown	3*	10-12
One-Arm Dumbbell Row	3	10-12
Wide-Grip Seated Row	3	10-12

Day 2 Legs + Calves + Abs

Exercise	Sets	Reps
Quads/Hamstrings/Glutes
Leg Extension	3*	10-12**
Barbell Squat	3*	10-12
Leg Press	3	10-12
Hack Squat	3	10-12
Hamstrings
Romanian Deadlift	3*	10-12
Lying Leg Curl	3	10-12**
Calves
Seated Calf Raise	3*	10-12
Donkey Calf Raise	3	10-12**
Abs
Reverse Crunch	2	12
Hanging Knee Raise	2	12
Double Crunch	2	to failure

Day 3 Shoulders + Traps

Exercise	Sets	Reps
Shoulders
Cable Lateral Raise	3*	10-12**
Arnold Press	3*	10-12
Smith Machine Overhead Press	3	10-12
Leaning Dumbbell Lateral Raise	3	10-12
Reverse Pec-Deck Flye	3	10-12**
Traps
Dumbbell Shrug	3	10-12**
Incline Dumbbell Shrug	3	10-12

Day 4 Triceps + Biceps + Abs

Exercise	Sets	Reps
Triceps
Lying Barbell Extension	3*	10-12
Weighted Bench Dip	3	10-12
Reverse-Grip Pressdown	3	10-122
Biceps
Close-Grip EZ-Bar Curl	3*	10-12
Cable Preacher Curl	3	10-12**
Hammer Curl	3	10-12
Abs
Hanging Leg Raise	2	20
Double Crunch	2	20

* Doesn't include 1-2 warm-up sets.

** On your last set, do a drop set by reducing the weight 20%-30% and repping out to failure.

 

 

 

 

 

=======================================DIET====================================

 Breakfast Stack

1.     Protein Source: Egg Whites x 4 in morning.

2.     Carbohydrate Source: Oats

3.     Breakfast Fat: Flax Seeds

·        Nutrition Facts For 1 Large Egg White:
16 Calories
3g of Protein
.5g of Carbs
0g of Fat

·        Nutrition Facts For 1 Cups Of Dry Oats:
120 Calories
3g of Protein
25g of Carbohydrates
1.5g of Fat

·        Nutrition Facts For 1 Tablespoon Of Flax Seeds:
55 Calories
2g of Protein
3g of Carbohydrates
4g of Fat

  Lunch Stack

1.      Protein Source: Tuna

2.      Carbohydrate Source: Brown Rice

3.      Lunch or Snack Fat: Almond

·        Nutrition Facts For 1 Cup Of Tuna In Water, Drained:
180 Calories
39g of Protein
0g of Carbs
1.25g of Fat

·        Nutrition Facts For 1 Cup Of Brown Rice, cooked:
220 Calories
4.5g of Protein
45g of Carbohydrates
1.5g of Fat

·        Nutrition Facts For 1oz Of Almonds:
164 Calories
6g of Protein
5g of Carbs
14g of Fat

  Dinner Stack

1.     Protein Source: Chicken

2.     Carbohydrate Source: Black Beans

3.     Dinner Fat: Olive Oil

·        Nutrition Facts for 1 cup of Roasted Diced Chicken:
215 Calories
38g of Protein
0g of Carbs
6g of Fat

·        Nutrition Facts For 1 Cup Black Beans, Dried:
225 Calories
15g of Protein
41g of Carbs
Less than 1g of Fat

·        Nutrition Facts For 1 Tablespoon Of Olive Oil:
120 Calories
0g of Protein
0g of Carbohydrates
13.5g of Fat

Snack Stack

  

1.     Protein Source: Cottage Cheese

2.     Carbohydrate Source: Pineapple

3.     Lunch or Snack Fat: Almonds

 

·        Nutrition Facts For 1 Cup Of Nonfat, Uncreamed Cottage Cheese:
125 Calories
25g of Protein
2.5g of Carbs
.5g of Fat

·        Nutrition Facts For 1 Cup Of Pineapple Canned In It's Own Juices:
140 Calories
less than 1 gram of protein
34 grams of carbohydrates
less than 1 gram of fat

·        Nutrition Facts For 1oz Of Almonds:
164 Calories
6g of Protein
5g of Carbs
14g of Fat

·         

 

 

 

 

 

 Try this workout routine + diet for about 2 months and you will develop a lot of muscular strength and endurance plus a good bit of muscle mass.  Supplement protein shakes 1 hour prior to workout (with 1 or 2 egg whites), and after workout (immediate), then one shake with your snack stack before bed.  Also during workout drink 20oz packet of gatorade and throughout the day drink water.

 

Avoid sugars and caffein products.