Youtor
My Diet amp Routine To Build Muscle Grocery Haul Easy Recipes
>> YOUR LINK HERE: ___ http://youtube.com/watch?v=X-bd7UWrWj8
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🦈 - https://gym.sh/Shop-WillT-YT • IRON WAY PRO MEALS- CODE: 'TENNY10' • https://www.theironway.ca/ • Blue Star Nutraceuticals Supplements 💪🏻- CODE: 'TENNY10' • https://bluestarnutraceuticals.com/di.... • 🔥 FOLLOW ME 🔥 • INSTAGRAM- @willtenny / • Check out my website: • https://willtennyson.ca/
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