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gym - Coggle Diagram
gym
food
bek
protien
eggs
chicken
beef
tuna
greek yogurt
nuts
tofu
carbs
rice
banana
tumsug
carrot
oat meal
fat
Avocados
azaa
protein
Eggs
Chicken
Ground beef / Salmon
Greek yogurt
Peanut butter
tuna
fat
Olive oil
Cheese
milk
almond / nuts
carbs
Toast / Bread
Potatoes
pasta
rice
Bananas / Fruits
honey
workout plan
azaa
1
chest day/ triceps
lower chest
cable fly
pec deck
15-20/25 rep range
middle chest
bench press
dips
8-15 rep range
triceps 6 sets
lateral head exercise
tricep pushdowns rope
cross body tricep extension
at least 12reps
long head exercise
cable overhead extension
cable leaning overhead extension
at least 12reps
upper chest
incline dumbbell press
incline smith machine bench press
incline machine chest press
cable fly
5-8 rep range
2
back 15 sets/biceps
lats
single arm pull down
lat pulldown
close grip lat pulldown
upper back
middle back 8-15 reps
cable row
wide gwip cable row
outside back
pull up
straight arm pull down
biceps 9sets
main biceps curl 5-12rep
dumbbell curl
ez-bar curl
brachialis & brachioradialis curl 12-15rep
hammer curl
any curl with overhand grip
peak curl 12-15rep
preacher curl
concentration curl
3
shoulder 15set
front 5-12rep
dumbbell overhead press
machine overhead press
side 15-25rep
lateral race
leaning lateral race
cable lateral race
rear 15-25rep
face pull
reverse spec deck
rear del fly
abs
focus on lower abs
4
rest
7
rest
5
push
chest
front delts
triceps
6
pull
back
rear & side delts
biceps
bek
1
Chest/ 1 chicken leg
Incline Bench Press 3x
Bench Press 3x
Cable Fly
3x
Machine Chest Press 3x
Push Up 2x till failure
leg curl 3x
2
Back/biceps
Lat Pulldown 3x
Seated Row 3x
Bent over barbell row 3x
Pull Ups 3x
Cable Curl 3x
Preacher Curl 3x
Incline Dumbell Curl 2x till failure
3
Triceps/ Shoulders
Rope pushdown 3x
Rope triceps extension 3x
close grip bench press 2x till failure
lateral raises 3x
Dumbell shoulder press 3x
Face pull 3x
4
5
6
7
meal plan
azaa
breakfast
~750 kcal
6 egg whites + 2 whole eggs
80g oats cooked with water/milk
1 banana
Cinnamon and honey (for taste)
1 tsp peanut butter (stirred into oats)
Post-Workout Shake
~700 kcal
1 scoop whey protein
1/2 cup oats
1 banana
2 tbsp peanut butter
300 ml whole milk
Lunch
~750 kcal
200g grilled chicken breast or lean beef
1.5 cups cooked white rice
1 tbsp olive oil (on rice or veggies)
Mixed vegetables
Snack
~500 kcal
2 slices whole grain bread
3 tbsp peanut butter
1 scoop whey in water
Apple or fruit of choice
Dinner
~700 kcal
200g ground beef or salmon
1.5 cups cooked pasta
Shredded cheese (30g)
Salad with olive oil dressing
Pre-bed
~300–400 kcal
200g cottage cheese
Handful of almonds
Berries or a small fruit
Optional: 1 scoop casein protein if extra calories needed