Bowflex Workout (Alex).
Day 1: Chest/Back/Abs
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Bench press
Incline Bench Press
Chest Fly
Lying Lat Pulldowns (Chest On Bench)
Seated Lat Row
Day 2: Biceps/Triceps
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Lying Bicep Curl
Standing Bicep Curl
Concentration Curl
French Press
Lying Tricep Extensions
Tricep Kickback
Day 3: Rest/Abs
Day 4: Legs/Shoulders
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Reverse Fly
Seated Shoulder Press
Lying Shoulder Pullover
Seated Leg Curl
Leg Press
Lying (Prone) Leg Curl
Seated (Straight Leg) Calf Raise
Day 5: Chest/Back/Abs
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Bench press
Incline Bench Press
Chest Fly
Lying Lat Pulldowns (Chest On Bench)
Seated Lat Row
Day 6: Biceps/Triceps
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Lying Bicep Curl
Standing Bicep Curl
Concentration Curl
French Press
Lying Tricep Extensions
Tricep Kickback
Day 7: Rest
- Do Abs Everyday
- Seated (Resisted) Abdominal Crunch 4 Sets, 25 Reps, 15 Second Rest Periods
- Side Abdominal Crunch
- Double Abdominal Crunch (Legs Straight Out, Bring Leg?s In And Chest To Knee?s)
Eating Plan:
Meal 1: Breakfast With Protein Shake (6:30am)
Meal 2: Healthy Snack (High Counts Of Proteins) (9:30am)
Meal 3: Lunch (High Counts Of Proteins) (12:30pm)
Meal 4: Healthy Snack (3:30pm)
Meal 5: Dinner (High Counts Of Proteins) (6:30pm)
Meal 6: Healthy Snack With Protein Shake (9:30pm)
-
Eat 5-6 smaller meals a day
-
Eat carbs half an hour after exercising
-
Rest at least 2-3 days a week
-
Sleep 8 or more hours a day
-
Eat 30 to 40 grams of protein with each meal every 3 hours
-
Not avoid unsaturated fats because they raise hormone levels
-
Eat between 60 and 100 grams of carbs per day
-
Eat no more than 3 eggs a day
-
Substitute beef and pork with chicken and fish
-
Avoid sugar - it contains empty calories; eat fruits and vegetables for carbs instead
-
Drink Protein Shake 10mins before end of workout.
-
30mins later eat rest of after workout meal.
-
Eating Plan
-
High Protein Foods
? Whey protein
? Eggs
? Egg whites
? Chicken breasts
? Turkey Breasts
? Lean Beef
? Fish (tuna, salmon)
? Protein bars
? Egg Protein Powder
? Casein
? Milk -
High Carb Foods
? Potatoes
? Sweet Potatoes, yams
? Oatmeal, cream of wheat, cream of rice
? Rice
? Beans
? Any green leafy vegetable
? Bread
? Pasta -
Healthy Fats
? Olive oil
? Sunflower oil
? Safflower oil
? Flaxseed oil
? Walnuts
? Coconut Oil
? Avocados
or
Bowflex Workout (Alex)
Day 1: Chest/ Biceps/ Abs
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Bench press
Incline Bench Press
Chest Fly
Lying Bicep Curl
Standing Bicep Curl
Concentration Curl
- Seated (Resisted) Abdominal Crunch 4 Sets, 25 Reps, 15 Second Rest Periods
- Side Abdominal Crunch
- Double Abdominal Crunch (Legs Straight Out, Bring Leg?s In And Chest To Knee?s)
Day 2: Back/ Triceps
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Lying Lat Pulldowns (Chest On Bench)
Seated Lat Row
French Press
Lying Tricep Extensions
Tricep Kickback
Day 3: Rest/ Abs
- Seated (Resisted) Abdominal Crunch 4 Sets, 25 Reps, 15 Second Rest Periods
- Side Abdominal Crunch
- Double Abdominal Crunch (Legs Straight Out, Bring Leg?s In And Chest To Knee?s)
Day 4: Leg/ Shoulders
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Reverse Fly
Seated Shoulder Press
Lying Shoulder Pullover
Seated Leg Curl
Leg Press
Lying (Prone) Leg Curl
Seated (Straight Leg) Calf Raise
Day 5: Chest/ Biceps/ Abs
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Bench press
Incline Bench Press
Chest Fly
Lying Bicep Curl
Standing Bicep Curl
Concentration Curl
- Seated (Resisted) Abdominal Crunch 4 Sets, 25 Reps, 15 Second Rest Periods
- Side Abdominal Crunch
- Double Abdominal Crunch (Legs Straight Out, Bring Leg?s In And Chest To Knee?s)
Day 6: Back/ Triceps
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Lying Lat Pulldowns (Chest On Bench)
Seated Lat Row
French Press
Lying Tricep Extensions
Tricep Kickback
Day 7: Rest/ Abs
- Seated (Resisted) Abdominal Crunch 4 Sets, 25 Reps, 15 Second Rest Periods
- Side Abdominal Crunch
- Double Abdominal Crunch (Legs Straight Out, Bring Leg?s In And Chest To Knee?s)
please help me which one would be better?, im currently bulking