\nIncline BB Front Lateral Raises<\/td>\n | 4<\/td>\n | Till Failure<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Session 2 \u2013 Legs:<\/strong><\/p>\n\n\n\nCalf Exercises (Multiple)<\/td>\n | \u2013<\/td>\n | 15 Minutes<\/td>\n<\/tr>\n | \nWalking Lunges<\/td>\n | 3<\/td>\n | 20<\/td>\n<\/tr>\n | \nBB Back Squats<\/td>\n | 6<\/td>\n | 12 \u2013 15<\/td>\n<\/tr>\n | \nLeg Press<\/td>\n | 4<\/td>\n | 15 \u2013 20<\/td>\n<\/tr>\n | \nLeg Extensions<\/td>\n | 6<\/td>\n | 15 \u2013 20<\/td>\n<\/tr>\n | \nLeg Curls \u2013 Lying<\/td>\n | 8<\/td>\n | 15 \u2013 20<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\nDay 2:<\/h3>\nSession 1 \u2013 Back:<\/strong><\/p>\n\n\n\nExercise<\/b><\/td>\n | Sets<\/b><\/td>\n | Reps<\/b><\/td>\n<\/tr>\n\nPull-Ups<\/td>\n | 6<\/td>\n | 15 \u2013 20<\/td>\n<\/tr>\n | \nLat Pulldowns<\/td>\n | 5<\/td>\n | 15 \u2013 20<\/td>\n<\/tr>\n | \nLat Pullovers<\/td>\n | 3<\/td>\n | 15 \u2013 20<\/td>\n<\/tr>\n | \nBB Bent Over Rowing<\/td>\n | 3<\/td>\n | 12 \u2013 15<\/td>\n<\/tr>\n | \nSeated Cable Rowing<\/td>\n | 3<\/td>\n | 12 \u2013 15<\/td>\n<\/tr>\n | \n1 \u2013 Arm DB Bent Over Rowing<\/td>\n | 4<\/td>\n | Till Failure<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Session 2: Chest:<\/strong><\/p>\n\n\n\nExercise<\/b><\/td>\n | Sets<\/b><\/td>\n | Reps<\/b><\/td>\n<\/tr>\n\nIncline DB Press<\/td>\n | 6<\/td>\n | 8 \u2013 10<\/td>\n<\/tr>\n | \nIncline BB Bench Press<\/td>\n | 4<\/td>\n | 15 \u2013 20<\/td>\n<\/tr>\n | \nDB Flys<\/td>\n | 3<\/td>\n | 12 \u2013 15<\/td>\n<\/tr>\n | \nIncline DB Flys<\/td>\n | 4<\/td>\n | 12 \u2013 15<\/td>\n<\/tr>\n | \nDB Bench Press<\/td>\n | 3<\/td>\n | 12 \u2013 15<\/td>\n<\/tr>\n | \nPec Deck<\/td>\n | 3<\/td>\n | 12 \u2013 15<\/td>\n<\/tr>\n | \nBB Bench Press<\/td>\n | 6<\/td>\n | 12 \u2013 15<\/td>\n<\/tr>\n | \nDB Bench Press<\/td>\n | 3<\/td>\n | 12 \u2013 15<\/td>\n<\/tr>\n | \nPec Deck<\/td>\n | 3<\/td>\n | 12 \u2013 15<\/td>\n<\/tr>\n | \nBB Bench Press<\/td>\n | 6<\/td>\n | 12 \u2013 15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\nDay 3:<\/h3>\nSession 1 \u2013 Arms:<\/strong><\/p>\n\n\n\nExercise<\/b><\/td>\n | Sets<\/b><\/td>\n | Reps<\/b><\/td>\n<\/tr>\n\nBB Curls<\/td>\n | 9<\/td>\n | 12 \u2013 15<\/td>\n<\/tr>\n | \nSeated BB Curls<\/td>\n | 3<\/td>\n | Till Failure<\/td>\n<\/tr>\n | \nSeated DB Curls<\/td>\n | 4<\/td>\n | Till Failure<\/td>\n<\/tr>\n | \nStanding DB Hammer Curls<\/td>\n | 4<\/td>\n | 15 \u2013 20<\/td>\n<\/tr>\n | \nSeated DB Hammer Curls<\/td>\n | 4<\/td>\n | Till Failure<\/td>\n<\/tr>\n | \nTriceps Extensions (Cable)<\/td>\n | 4<\/td>\n | 15 \u2013 20<\/td>\n<\/tr>\n | \nClose Grip BB Bench Press<\/td>\n | 3<\/td>\n | 12 \u2013 15<\/td>\n<\/tr>\n | \nSkull Crushers (Decline)<\/td>\n | 3<\/td>\n | 12 \u2013 15<\/td>\n<\/tr>\n | \nTriceps Extensions (Cable)<\/td>\n | 3<\/td>\n | 12 \u2013 15<\/td>\n<\/tr>\n | \nSkull Crushers<\/td>\n | 3<\/td>\n | 12 \u2013 15<\/td>\n<\/tr>\n | \nDips<\/td>\n | 4<\/td>\n | Till Failure<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Session 2: Legs:<\/strong><\/p>\n\n\n\nExercise<\/b><\/td>\n | Sets<\/b><\/td>\n | Reps<\/b><\/td>\n<\/tr>\n\nWalking Lunges<\/td>\n | 3<\/td>\n | 20<\/td>\n<\/tr>\n | \nLeg Curls \u2013 Lying<\/td>\n | 8<\/td>\n | 15 \u2013 20<\/td>\n<\/tr>\n | \nBack Extensions<\/td>\n | 3<\/td>\n | 15 \u2013 20<\/td>\n<\/tr>\n | \nBB Deadlifts<\/td>\n | 5<\/td>\n | 15 \u2013 20<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Day 4:<\/strong> Repeat shoulder workout from day 1, and then back workout from day 2<\/p>\nDay 5:<\/strong> Repeat the chest workout from day 1, and then the leg workout from day 1<\/p>\nDay 6:<\/strong> Repeat the arm workout from day 3<\/p>\nDay 7:<\/strong> Off<\/p>\nBlessing Awodibu Diet<\/h2>\nBlessing\u2019s diet will depend on his current goals, such as him cutting calories in order to lose weight, and him increasing calories to gain muscle mass.<\/p>\n That said, his diet is rich in:<\/strong><\/p>\n\n- Complex carbohydrates such as oats<\/li>\n
- Lean proteins such as fish and steak<\/li>\n
- Plenty of protein shakes\/powder and other supplements<\/li>\n
- A healthy amount of vegetables<\/li>\n<\/ul>\n
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