In this video I outline my full training routine and diet to build muscle over the next few months! Full leg workout, healthy recipes and a grocery haul of all my diet staples all included!

My Routine:

UPPER DAY
1.) Bench Press
W1: Top Set of 5 Followed by 3x8-10
W2: Top Set of 3 Followed by 3x6-8
W3: Heavy Single Followed by 3x4-6
2.) One Arm Dead Stop Row 3x10-12
3.) Seated Dumbbell Press 3x8-10
4.) Machine High Row 3x12-15
5.) Incline Dumbbell Press 2x10-12
6.) Lateral Raise Variation 3x12-15

LOWER DAY
1.) Squat
W1: Top Set of 5 Followed by 3x8-10
W2: Top Set of 3 Followed by 3x6-8
W3: Heavy Single Followed by 3x4-6
2.) Split Squat 3x10-12
3.) Leg Extensions (Cluster set)
4A.) Barbell Curl 3x10-12
4B.) French Press 3x10-12
5A.) Incline Curl 3x12-15
5B.) Tricep Pushdown 3x12-15
6.) Standing Calve Raise 3xfailure w/ partials

PUSH DAY
1.) Incline Bench Press 3x8-10
2.) Behind Neck Smith Press 3x12-15
3.) Flat Dumbbell Press 3x10-12
4.) Lateral Raise Variation 3x10-12 *last set drop to failure
5A.) Cable Chest Fly 3x12-15 *last set drop to failure
5B.) Cable Tricep Pushdown 3x12-15 *last set drop to failure

PULL DAY
1.) Lat Pulldown 12-15, 10-12, 8-10 *Double drop set
2.) Dumbbell Chest Supported Row 3x10-12
3.) Barbell Row (Work up to one top set of 8-10 reps)
4.) Machine low row (Cluster set: Perform 5 reps then rest 10-15 seconds. repeat until 25 total reps)
5.) Dumbbell Curl 3x10-12 *last set drop to failure
6.) Spider Curl 2x12-15

LEG DAY
1.) Hack Squat 12-15, 10-12, 8-10 *Double drop set
2.) Single Leg Press 3x12-15
3.) Lying or Seated Hamstring Curl 3x10-12 *last set drop to failure
4.) Romanian Deadlift (work up to one top set of 10-12 reps)
5.) Heavy Calve variation of choice 3x10-12 *Each set drop set to failure


RECIPES:

Breakfast
1.) 5 whole eggs
2.) 1/4 tsp cumin
3.) Pinch of turmeric
4.) salt to taste
5.) Diced Red Onion
6.) 1 Clove Garlic
7.) 1 tsp diced fresh ginger
8.) Tomato diced
9.) Fresh cilantro
10.) Red or green chili pepper

**Mix eggs with turmeric and salt
** Sautee red onion, garlic, ginger and chili pepper
** Once veggies are sauteed, add your tomatoes and then add in your eggs mixing constantly.
** Remove from heat just before cooked all the way through. Add salt and fresh cilantro and combine.
** Serve on it's own or with toast/wrap!

DINNER:
1.) 4 cloves garlic
2.) 4 fresh sage leaves
3.) 1 28oz can whole San Marzano tomatoes (drained)
4.) 2 15.5oz cans cannellini beans (drained & rinsed)
5.) 1/4 dry white wine
6.) Salt & pepper to taste

** Spray your pan and sautee garlic with sage (about 3 minutes)
** Deglaze the pan with the 1/4 wine and cook for an additional 3 minutes
** Add in your beans and squeeze whole tomatoes into pan
** Season with salt and pepper and let simmer for 10-15 minutes

BUBBLE TEA
- Tapioca Balls
- Brown Sugar Swerve
- Nut milk of choice
- Steeped tea
- Protein powder (optional)

**cook tapioca according to the package. Once done cooking, add in some brown sugar swerve for some sweetness. (I generally add in 5g brown sugar per serving)
** Mix 1 scoop of protein with 1 cup cashew milk
** In a tall glass add some ice and your tapioca balls.
** Pour about half a cup of your steeped tea and then the full cup of cashew milk with protein on top.





Hope you enjoy the video! Thank you for watching

SHOP GYMSHARK🦈 - [ Ссылка ]

IRON WAY PRO MEALS- CODE: 'TENNY10'
[ Ссылка ]

Blue Star Nutraceuticals Supplements 💪🏻- CODE: 'TENNY10'
[ Ссылка ]...

🔥 FOLLOW ME 🔥
INSTAGRAM- @willtenny [ Ссылка ]

Check out my website:
[ Ссылка ]

свернуть