Monk

I won’t gate keep dropping my whole workout program below 👇🏼 -Not a fitness coach but this has worked for me. Hope it can help someone who needs it 🤝 👇🏼 Gym Routine Day 1 Push 1 Incline db press 5 x 12,10,8,6,6 Flat db press 5 x 12,10,8,6,6 Cable fly 3 x 12 Seated shoulder press 3 x 10,8,8 Skull crusher 3x 12,10,8 Day 2 Pull 1 Lat pull-down 5 x 12,10,8,6,6 Chest supported row 4 x 8 Seated wide grip row 3 x 10 Straight arm pull-down 3 x 12 Db hammer curls 3 x 12,10,8 Day 3 Legs Back squat 5 x 12,10,8,6,6 Split squats 4 x 8 Seated leg curl 3 x 12,10,10 Leg ext 3 x 15 Standing calf raises 3 x 25 Day 4 Push 2 Flat Bench 4 x 10,8,6,6 High incline db 4x6-8 Seated foam roller fly 3x10-12 Tricep pushdown or overhead 3x8 Lateral raises 3x8-12 Day 5 Pull 2 Barbell Row 5 x 12,10,8,6,6 Under hand pull-down 4 x 6-8 Seated row close 3 x 8-10 Rear fly 3 x 10-12 Db curl or cable curl 3 x 8-12 2 sets Max out Pull Ups Take creatine monohydrate in morning To put on muscle eat your body water in protein. 170lbs : so eat 1700ish grams of protein a day A gallon of water a day is enough Eat real foods. Stay away from pressed shit Masa chips are a good snack for cravings Or yasso ice cream bars if you need something Breakfast: eggs, rice, sourdough, veggies, fruit Lunch: steak or chicken, with some sort of veggies and a starchy carb like potatoes Dinner: load up on as much animal protein as you can here. When you are sleeping you aren’t eating for 8 hours so have enough to keep your body fueled to wake up recovered My favorite dinner : ribeye steak, tomato-onion-feta-salad, French fries ( oven r baked with olive oil, salt, pepper, peprika)

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