Greg Plitt

Monday:

Biceps (7 different exercises)
Triceps (7 different exercises)
Abs and 1.5 hours of slow cardio

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Tuesday:

Traps (3 different exercises)
Hamstrings (6 different exercises)
1 hour of slow cardio

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Wednesday:

Front Shoulders (2 different exercises)
Rear Delt (2 different exercises)
Abs and 1.5 hours of slow cardio

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Thursday:

Traps (3 different exercises)
Quads (6 different exercises)
1.5 hours of slow cardio

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Friday:

Back (6 different exercises)
Lower Back (3 different exercises)
Abs and 1.5 hours of slow cardio

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Saturday:

Traps (3 different exercises)
Upper Chest (5 exercises)
Lower Chest (5 exercises)
1.5 hours of slow cardio

Sadik Hadzovic

81,6 kg
182 cm

Träning

Dag 1, rygg, 10 - 6 reps per set

5 sets deadlifts
4 sets lat pull downs
4 sets bent over barbell rows
3 sets underhand pull ups
4 sets seated cable rows
1 set to failure overhand pull ups

Dag 2, bröst, 12 - 8 reps per set

4 sets incline dumbbell flys
5 sets incline barbell bench press
4 sets machine flys
5 sets barbell bench press
3 sets cable flys
4 sets decline machine press
1 set to failure push ups

Dag 3, vila/cardio

5 sets of 1 minute interval sprints (1 minute rest, 1 minute sprint)

Dag 4, ben, 15 - 8 reps per set

5 sets leg press
5 sets of leg extensions
5 sets of lying leg curl
6 sets of donkey calve raises
4 sets of weighted squats
1 set of walking lunges to failure

Dag 5, armar, 10 reps per set

4 sets of seated preacher curls
5 sets of French curls on decline
4 sets standing hammer curls
5 sets tricep pushdowns
3 sets of heavy barbell curl
3 sets seated over head tricep extensions

Dag 6, abs, 15 - 20 reps per set

4 sets cable crunches
4 sets arm and leg raises with exercise ball
4 sets alternating leg ups
4 sets running plank
4 sets torso twist with medicine ball
4 sets alternating toe touches
1 set of hanging leg raises till failure

Dag 7, vila/cardio

5 sets of 1 minute interval sprints (1 minute rest, 1 minute sprint)

Mat

I follow the Palaeolithic diet all year round. I am for roughly 2,500-2,750 calories per day at a 2:1 ratio of protein to carbohydrates. I allow myself two cheat meals a week, usually being pizza or sushi. Egg whites, bison steaks, tilapia fish, tuna fish, salmon, lean turkey breast, nuts, and all types of vegetables.

Tillkost

ETB grizzly protein powder, Yohimbine, L-Carnitine, Glutimine, Creatine, Fish oils,
and a good multi vitamin.

Tips

1. Aim for 8hrs of sleep a night!
2. Consume 1 Gallon of water daily!
3. Eat every 2-2.5 hours!

Ryan Terry

180 cm
78 kg

I train five days a week with two days rest to rest my body and muscles. My training schedule for the week is:

Monday - Chest and Triceps
Tuesday - Legs and cardiovascular
Wednesday - Back and biceps
Thursday - shoulder and abdominals
Friday - legs and obliques and cardiovascular
Saturday - Rest Day
Sunday - Swimming and rest day

I enjoy swimming and golf so I take part In those sports at the weekend on my rest days.

Tillskott

100% Whey Protein - Ryan takes this in the morning. Best taken before or after a workout. Description: Essential isolate & concentrate protein shake to help feed your body replacing the nutrients lose during intense exercise.

Pure Protein IGF-1 - Ryan takes this throughout the day. Description: A slow release high protein low carb shake for a lean muscular body.

Muscle Fuel Anabolic - Ryan takes this after training. Description: An all-in-one post workout muscle meal for building size, strength and recovery/li>

CLA 1000 - Ryan takes this 3 times daily. Description: An advanced body toner that supports your weight loss goals.

Triple Omega - Ryan takes this 3,6,9, x3 times daily. Description: Vital for the rebuilding & production of new cells keeping the skin & other tissues youthful.

Lex griffin

Träning

don’t have fixed days for each muscle group or training due to work commitments but I ensure that I get 4 days a week in each week, as evenly spaced as possible

Chest

- Dumbbell Press x4 High to Low Reps
- Incline Dumbbells x4 High to Low Reps
- Dumbbell Flies x x4 High to Medium Reps
- Seated Machine Chest Press (Plate Loaded) x4 High to Low Reps
- Decline Press (Plate loaded) x4 High to Low
- Cable Flies x4 High to Medium Reps

Shoulders

- Dumbbell Front Raises x4 High to Medium Reps
- Seated Dumbbell Press x4 High to Low Reps
- Lateral Raises x4 High to Medium Reps
- Rear Delts, Cables x5 High to Medium Reps

Back

- Lat Pull Down or Pull-ups x4 High to Low Reps
- T Bar Rows x4 High to Low Reps
- Seated Row x4 High to Low Reps
- Bent Over Dumbbell Rows x4 High to Low Reps
- Close Grips Lat Pull Down x4 High to Medium Reps

Quads

- 100 Rep Leg Extensions (Starting with the heaviest weight that allows for 20 reps and lowering the weight each time 10 reps is failed to be met. Minimal rest points taken!)
- Squats x5 High to Low Reps
- Leg Press x5 High Reps, Deep Negative!
- Horizontal Press x5 Toes up driving completely through the heels, High to Medium Reps

Hamstrings

- Lying Curls x5 High to Low Reps
- Seated Curls x5 High to Low Reps
- Straight Leg Dead Lifts x5 High to Low Reps

Triceps

- Straight Bar Extensions x4 High to Low Reps
- Reverse Grip Extensions x4 High to Low Reps
- Hammer Grip Rope Extensions x4 High to Low Reps
- Skull Crushers x4 High to Low Reps

Biceps

- Seated Dumbbell Curls, Single arm at a time x4 High to Low Reps
- Hammer Grip Curls (Dumbbell or Cable Rope) x4 High to Low Reps
- Ez Curl Bar x4 High to Low Reps
- Cross Body Hammer Grip Curls x4 High to Medium Reps

Food

Meal 1: Wholemeal Toast with Honey and Peanut Butter
Meal 2: Protein Shake and Rice Cakes
Meal 3: Roast Chicken, Apple Sauce and Wholemeal Bread
Meal 4: Diced Chicken Breast and Sweet Potato
Meal 5: Protein Shake, Rice Cakes and Fruit
Meal 6: Diced Chicken or Beef and Healthy Choice Mash Potato

In the off season its mainly All-in-One Protein shakes, Vitamins and a Pre-workout. During dieting I tend to include more whey blend protein supplements, intra workout BCAA’s and a stand-alone Creatine supplement.