I mainly use a PPL split twice a week.
Monday (Push: Shoulders, Chest, Triceps):
Incline Bench 3 sets of 8,8,6
Flat Dumbell Press 3 sets of 8
Decline Bench 3 sets of 8,6,4
Dumbell chest fly 3 sets of 8,6,4
Military Press 3 sets of 6,5,4
Cable Delt Raises supersetted with Tricep pull downs 3 sets of 8, last set till failure
Dumbell Shoulder press 3 sets of 6
Lateral Raises 3 sets of 12
Bent over Lateral Raises, drop set till failure
Tuesday(Pull: Biceps/Back):
Seated Machine pulls 3 sets of 8
Barbell Rows 3 sets of 8
T-Bar Rows 3 sets of 8
Wide Grip Lat pull downs supersetted with Bicep curls 3 sets of 8
Face pulls supersetted with concentration curls 3 sets of 8
Close grip pull downs 3 sets of 12,10,8
Seated Rows 3 sets of 12,10,8 with a dropset at the end
Deadlifts 3x5 at the beginning or the end if I feel like it. If I don't do them, I throw them onto my leg day routine.
@
Jayden C @
Justin @
Rich
Meal wise, i don't actually cook so it varies a crap ton. Only thing constant about my meals:
2x protein shake (scoop of whey, oats, milk, nutella, sometimes bananas)
3x eggs in the morning