There is a rule of them that follows with serious lifters.  Everyone will tell you there opinion, or what they feel is correct.  I have learned through the years of how to go about it.  As I started to get serious with lifting knowing when to eat was my biggest issue.  99% of bodybuilders will say every 2 1/2 – 3 hours.  What I have learned from this is that it’s not necessarily true.  A good friend of mine, who is a serious lifter/bodybuilder, said to just eat when you’re hungry.  I decided to do that, and around every 3 hours I happened to be hungry.  Even though I eat every 3 hours that doesn’t hold true with everyone else.  My buddy who passed this advice to me is hungry every 2 hours, so in conclusion just listening to your body can go a long way.

TIP OF THE WEEK:  Eat when your body tells you !  

 

Monday 

 Arms

Straight Bar Curl (shoulder width)

  • 5 sets 8, 8, 6, 4, 20

Alternating One Arm DB Preacher Curl

  • 5 sets 8, 8, 8, 6, 20

Dips

  • 3 sets of 25, 30 second rest between sets

Overhead Straight Bar Pushdown

  • 3 sets of 25, 30 second rest btwn sets

One Arm Cable Kickback

  • 4 sets 0f 20, 30 second rest btwn sets

Tuesday

BACK

Pull-ups wide

  • 3 sets of 12

Lateral Pulldowns

  • 5 sets 8, 8, 6, 12, 20

Close Grip Pulldowns

  • 5 sets 8, 8, 6, 12, 20

One Arm Seated Rows

  • 5 sets 8, 8, 6, 12, 20

Wednesday 

LEGS

Leg Extension (2-3 warm-up set of 25, get blood in the knees)

Leg Press (feet together, and to the front)

  • 5 sets 8, 8, 6, 12, 20

Seated Leg Curls

  • 5 sets 8, 8, 6, 12, 20

Straight Leg Dead Lift

  • 5 sets 8, 8, 6, 12, 20

 

Thursday

 Shoulders

Military Press

  • 5 sets 12, 8, 6, 12, 20

DB Military Press

  • 5 sets 8, 8, 6, 12, 20

Barbell Shrug

  • 5 sets 8, 8, 6, 12, 20

DB Side Raises

  • 3 sets 15, 12, 8, and drop set after 8 to get 25 total

 

Friday

CHEST

DB Incline Press

  • 5 sets 8, 8, 6, 12, 20

Bench Press

  • 5 sets 8, 8, 6, 12, 20

Smith Machine Incline Press

  • 5 sets 8, 8, 6, 12, 20

Pec-Dec Machine

  • 3 sets 8-12

 

Saturday

OFF

Sunday 

OFF

the author

Joey is the fitness lover, MMA enthusiast who you can count on to contribute his weekly Size With Style post every Thursday, pointing you in the right direction toward a healthier lifestyle.