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AlphaJeremyxx
03-15-16, 12:57 pm
My name is Jeremy, this journey is called from beast to alpha because with every beast there is an alpha that lies within in him.
I'm 18 years old
5"2 and a Half
182 Lbs
I'm currently following a Training Routine from the Animal split routine section, I also tweaked it a bit to fit my schedule.
Day One: Chest/Calves/Abs (Sunday)
• Treadmill: 5-10 minutes warmup
Chest
• Pushups: 1 warmup set
• Incline or flat Bench Press : 4 Sets x 10, 8, 6, 6
• Flat Bench or Incline Dumbbell Press: 4 Sets x 10, 8, 6, 6
• Flat or incline Bench Dumbbell Flyes: 3 Sets x 12, 10, 8
• Pushups: Immediately following the last set of dumbbell flyes, finish the chest with one set of pushups to failure
Calves
• Donkey Calf Raises: 4 Sets x 20, 15, 15, 12
• Standing Calf Raises: 4 Sets x 20, 15, 15, 12
Abs
• Hanging Leg Raises: 4 Sets x 20, 20, 20, 20
• Crunches: 4 Sets x 20, 20, 15, 15
• Dumbbell Side Crunches: 4 Sets x 20, 20, 15, last set to failure
Day Two: Legs (Monday)
Legs
• Treadmill: 5-10 minutes warmup
• Squat: 4 Sets x 12, 10, 8, 6
• Leg Press: 4 Sets x 10, 8, 6, 6
• Leg Extensions: 3 Sets x 10, 8, 8
Tuesday Off
Day Three: Biceps/Triceps/Abs (Wednesday)
Treadmill: 5-10 minutes warmup
Biceps
• Seated Preacher Curls: 4 Sets x 12, 10, 8, 8
• Standing Dumbbell Curls: 4 Sets x 10, 8, 8, 6
• Dumbbell Hammer Curls: 3 Sets x 10, 8, 8
Triceps
• Skull Crushers: 4 Sets x 12, 10, 8, 8
• Close Grip Bench Press: 4 Sets x 12, 10, 8, 8
• Cable Pushdowns: 3 Sets x 12,10, 8
Abs
• Cross Body Crunches: 4 Sets x 20, 20, 20, 20
• weighted Sit-ups: 4 Sets x 20, 20, 15, last set to failure
Day Four: Hamstrings/Back/Calves (Thursday)
• Treadmill: 5-10 minutes warmup
Hamstrings
• Stiffed Legged Deadlifts: 5 Sets x 12, 10, 8, 8, 6
• Lying Leg Curls: 4 Sets x 12, 10, 10, 8
• Seated Leg Curl: 3 Sets x 12, 10, last set to failure
Back
• Wide Grip Lat Pulldown : 3 Sets x to failure each set
• T-Bar Rows: 4 Sets x 12, 10, 10, 8
• Seated Cable Rows (close grip): 3 Sets x 10, 10, 8
Calves
• Donkey Calf Raises: 4 Sets x 20, 15, 15, 12
• Calf Raises on Leg Press Machine: 3 Sets x 20, 20, last set to failure
Day Five: Shoulders/Traps/Abs
(Friday)
• Treadmill: 5-10 minutes warmup
Shoulders
• Barbell Shoulder Press: 4 Sets x 12, 10, 10, 8
• Arnold Dumbbell Press: 3 Sets x 10, 10, 8
• Front Dumbbell Raises: 2 Sets x 10, 10
• Side Dumbbell Raises: 2 Sets x 10, 10
Traps
• Barbell Shrugs: 4 Sets x 12, 10, 10, 8
• Upright Rows: 4 Sets x 10, 10, 10, 8
Abs
• Lying Leg Raises: 4 Sets x 20, 15, 15, 12
• Crunches: 3 Sets x 20, 20, last set to failure
Day 6: Rest/Cardio
Meal plan:
Meal 1: 2 Whole eggs, and 2 slices of turkey bacon
Meal 2: Salad with cut up chicken breast and light ranch
Meal 3: Protein shake or a protein bar (Depending on if I run out of protein powder/Bar)
Meal 4: Chicken Breast, Salad, and 1 Scoop White Rice or brown rice
Meal 5: Protein Shake