DIET: A typical school day

Meal 1) 3 egg whites, whole wheat bagel

Meal 2) lean whey protein shake (20g protein)
-weights between meals 2 and 3
Meal 3) post workout whey shake with ½ cup large flake oats (50g carbs, 50g protein)
Meal 4) grilled chicken breast, 1 cup of steamed broccoli
Meal 5) 8 oz sirloin steak, 1 cup brown rice, 1 cup mixed veggies
Meal 6) Slow releasing casein protein shake (20g

Male Model Exercise Program:

- 6 day cycle
- sets of 3-4, reps of 8-12 (to burnout for last set of each exercise)
- Tempo: 1 second fast contraction, slow 3-4 second eccentric phase

Day 1: Chest
Exercise 1) incline press with Smith Machine
Exercise 2) incline dumbbell press
-Last set using a spotter doing 6-7 second negatives
Exercise 3) flat bench dumbbell flys
Exercise 4) incline dumbbell flys
Exercise 5) (2 sets) “high” cable crossovers, putting cables directly from the side of shoulders and
crossing them in front of your face (targets upper chest)
Exercise 6) (2 sets) “pec deck” flys to complete burn out, using a spotter.

Finish with abs and cardio.

I am a firm believer that despite great scientific evidence, super-setting 3-4min of cardio with abs
works best for cutting fat and adding definition. I treat my abs like a regular muscle group, reps of
8-12 using dumbbells between my feet so I reach burnout within my rep range.

Day 2: Back & Calves

Exercise 1) Seated lat pull-downs (5 sets)
Exercise 2) Seated cable rows
Exercise 3) Standing rows with Olympic bar
Exercise 4) Shrugs with Olympic bar (5-6 sets)
Exercise 5) Standing calve raises using weighted machine with bars over shoulders
Exercise 6) Seated calve raises using machine

Day 3: REST
Optional: cardio and abs super-setting

Day 4: Arms (super-setting bi’s and tri’s)

Exercise 1) Seated dumbbell curls
Exercise 2) Tricep pushdowns
Exercise 3) Seated hammer curls
Exercise 4) one handed tricep pull-downs with palm facing forward
Exercise 5) One handed isolation curls (regular and hammer)
Exercise 6) dips, or skull crushers

Finish with abs and cardio (30min)

Day 5: Legs
Exercise 1) Free weight squats ( 5-6 sets)
Exercise 2) Seated squats using machine
Exercise 3) Lunges
Exercise 4) Stiff legged deadlift
Exercise 5) Hamstring curls

Finish with abs and cardio (30min)

Day 6: REST

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