Day 3 OFF DAY/Cardio 5 sets of 1 minute interval sprints (1 minute rest, 1 minute sprint) Day 4 Legs (15-8 reps per set) 5 5 5 6 4 1
sets leg press sets of leg extensions sets of lying leg curl sets of donkey calve raises sets of weighted squats set of walking lunges to failure
Day 5 Arms (10 reps per set) 4 5 4 5 3 3
sets sets sets sets sets sets
of seated preacher curls of French curls on decline standing hammer curls tricep pushdowns of heavy barbell curl seated over head tricep extensions
Day 6 Abs (15-20 reps per set) 4 4 4 4 4 4 1
sets cable crunches sets arm and leg raises with exercise ball sets alternating leg ups sets running plank sets torso twist with medicine ball sets alternating toe touches set of hanging leg raises till failure
Day 7 OFF DAY/cardio 5 sets of 1 minute interval sprints (1 minute rest, 1 minute sprint)
I follow the Palaeolithic diet all year round. I am for roughly 2,500-2,750 calo
ries per day at a 2:1 ratio of protein to carbohydrates. I allow myself two cheat meals a wee k, usually being pizza or sushi. Egg whites, bison steaks, tilapia fish, tuna fish, salmon, lean turkey breast, nuts, and all types of vegetables. ETB grizzly protein powder, Yohimbine, L-Carnitine, Glutimine, Creatine, Fish oi ls, and a good multi vitamin.