March Workout, Diet & Supplement Regimen
WORKOUT:
Day 1: Shoulders and Triceps
3 Upright Row
3 Bent Over Lateral
3 Incline Dumbbell Lateral
3 Incline Dumbbell Shrug
3 Close Grip EZ Bar Press
3 Tricep Rope Pressdown
3 Drop Back Skull Crushers
3 Dips
3 Seated Calf Raise
Day 2: Quads and Biceps
3 Leg Extension
3 Hack Squat
3 Squat
3 Front Squat
3 Barbell Curl
3 Incline Dumbbell Curl
3 Preacher Curl
3 Cable Curl
3 Donkey Calf Raises
Day 3: Chest and Abs
3 Incline Dumbbell Press <superset> Incline Dumbbell Fly
3 Dumbbell Bench Press
3 Decline Bench Press
3 Seated Weighted Crunch
3 Hanging Knee Raise
3 Seated Weighted Side Crunch
3 Double Crunches
Day 4: Hamstring and Calves
3 Seated Hamstring Curl
3 Lying Hamstring Curl
3 Uni-Lateral Hamstring Curl
3 Romaine Deadlift
3 Seated Calf Raise
3 Donkey Calf Raise
3 Standing Calf Raise
3 Uni-Lateral Seated Calf Raise
3 Day 5: Back and Forearms
3 Wide Grip Lat Pulldown
3 Dumbbell Bent Over Row
3 Medium Grip Lat Pulldown
3 One Arm Dumbbell Row
3 Reverse Grip Lat Pulldown
3 Wrist Curl
3 Reverse Grip Wrist Curl
3 Seated Dumbbell Wrist Twist
DIET
Wake: 1 scoop whey protein in water
Meal 1: 6 whole eggs, 1 cup oatmeal, 1tbs olive oil
Meal 2: 8oz chicken breast, 2 cups green salad, 1 cup black olives
Meal 3: 6oz can tuna on whole weat bread
Meal 4: 8oz chicken breast, 1 cup brocoli, 1tbs olive oil
Meal 5: 10oz salmon, 2 cups green salad, 1 cup black olives
Meal 6: 2 scoops Casein Protein
PreWorkout: 1 scoops whey protein in water
PostWorkout: 2 scoops whey protein in water
SUPPLEMENTS
Optimum Nutrition 100% Whey Protein
Optimum Nutrition 100% Casein Protein
NUTRILITE Vision Health with Lutein
MuscleTech “60 Seconds on Muscle” Branch Warren: Skull Crushers
Branch Warren explains his tips and techniques on skull crushers in this training video.
allowscriptaccess="always" allowfullscreen="true">
