Welcome
Toms current diet and training log
Day 1 Chest / Triceps
-Hammer strength incline press
2 sets 6-8 reps
– Flat Dumbbell press
1 set 8-10 reps
– Incline dual stack press
1 set 8-10 reps
– Low cable flys
1 set 8 reps
super set
– Single stack chest press
1 set failure
– pec dec
1 set 12-15 reps
– Seated tricep dip
2 sets 12-15 reps
– seated tricep machine
1 triple drop set 8 reps first set, failure remaining sets
– tricep rope
1 triple drop set, 8 reps first set, failure remaining sets
Toms current training log
Day 2 Back
-Wide grip pull ups
3 sets 8-10 reps
-Undergrip Barbell row
2 sets 8-10 reps
-Lat pull down
3 sets 8-10 reps
– Seated row narrow grip
2 sets 8 reps 1 set 10 reps
-T-bar row
2 sets 6-8 reps
-Dumbbell shrugs
2 sets 12-15 reps
-Lower back extension machine
2 sets 15-20 reps
-Seated calfs
3 sets 10 reps
Toms current training log
Day 3 Shoulders and Biceps
-Plate loaded shoulder press
2 sets 6-8 reps
-Seated Dumbbell raise
3 sets 8-10 reps
– EZ bar upright row
2 sets 8-10 reps
-Face pulls
2 sets 12-15 reps
– Single arm Dumbbell curls
2 sets 8-10 reps
– Pec dec rear delt
2 sets 8-10 reps
– Incline Dumbbell curls
;2 sets 8-10 reps
-Machine Bicep curls
2 sets 12-15 reps
Toms current training log
Day 4 Legs
-Lying hamstring curl
1 set 5-8 reps 1 set 12-15 reps
-Hack squat
1 set 12-15 reps 1 set 5-8 reps
– Single leg press
1 set 20+ reps per leg
– Leg extensions
6 sets x 4 reps (10 second rest between sets)
– Stiff leg Dumbbell deadlifts
2 sets 12-15 reps
– Abductor
2 sets 12-15 reps
– Adductor
2 sets 15+ reps
-Standing Calf raise
2 sets 10-15 reps
Toms daily diet
2550 calories
P225 – C310 – F45
Current goal – Burning fat
Meal 1
117 calories
1 scoop whey protein
Meal 2
511 calories
250g Basmati white rice
100g cooked chicken
50g Mixed Veg
1 apple
Meal 3
426 calories
50g Oats
100g cooked chicken
100g mixed veg
1 apple
Meal 4
429 calories
200g basmati white rice
100g cooked chicken
100g mixed frozen veg
Meal 5
429 calories
200g basmati white rice
100g cooked chicken
100g mixed frozen veg
Meal 6
298 calories
30g cashew nuts
100g cooked chicken
Meal 7
350 calories
1 tub low calorie ice cream
Vinnys current training log and diet
Day 1 Chest / Biceps
-Barbell bench press
2 sets 6-8 reps
– Incline Dumbbell press
2 sets 6-8 reps
– Pec dec
2 sets 8 reps 1 set 10-12 reps
– Incline machine press
2 sets 6 reps
– Straight bar curl
2 sets 10 reps 1 set 8 reps
– Single arm dumbbell curls
2 sets 8 reps
– Machine bicep curl
2 sets 8 reps
Vinnys current training log
Day 2 Chest / Biceps
-Barbell bench press
2 sets 6-8 reps
– Incline Dumbbell press
2 sets 6-8 reps
– Pec dec
2 sets 8 reps 1 set 10-12 reps
– Incline machine press
2 sets 6 reps
– Straight bar curl
2 sets 10 reps 1 set 8 reps
– Single arm dumbbell curls
2 sets 8 reps
– Machine bicep curl
2 sets 8 reps
Vinnys current training log
Day 3 Shoulders and Triceps
-Plate loaded shoulder press
2 sets 6-8 reps
-Seated Dumbbell press
3 sets 6-8 reps
– Seated dumbbell raise
3 sets 10-12 reps
-Rear delt flys
1 set 6-8 reps
– Plate loaded seated dip
2 sets 12 reps
– Overhead dumbbell tricep extension
2 sets 6-8 reps
– Rope tricep extension
;3 sets 8-10 reps
Vinnys current training log
Day 4 Back
-Barbell Bent over row
2 sets 6-8 reps
-Lat pull down
2 sets 10-12 reps
– Rear delt fly
1 set 15 reps 1 set 8 reps
-T-bar row
2 sets 10-12 reps
– Lower back extension
3 sets 12-15 reps
– Inner thigh (leg machine)
;1 set 20 reps
-Outer thigh (leg machine)
1 set 20 reps
A basic training setup
Day 1 Chest / Triceps
-Barbell bench press
2 sets 6 – 8 reps
– Incline Dumbbell press
2 sets 6 – 8 reps
– Cable fly
2 sets 10 – 12 reps
– Tricep rope extension
2 sets 6 – 8 reps
– Tricep machine
2 sets 10 reps
Day 2 Back / Biceps
– Lat pull down
2 sets 8 reps
– T bar row
2 sets 8 – 10 reps
– Plate loaded high row
2 sets 10 – 12 reps
– Lower back extension
2 sets 12 – 15 reps
– Machine bicep curl
2 sets 8 reps
– Dumbbell curls
2 sets 10 -12 reps
Legs
-Lying hamstring curl
2 set 5-8 reps
-Hack squat
2 sets 12-15 reps
– Leg extensions
2 sets 12 – 15 reps
– Leg press
2 sets 12-15 reps
-Standing Calf raise
2 sets 10-15 reps
Training overview
Please warm up on each exercise before adding a working weight.
Please ask any member of staff if you require any help.