AK Workout Program

Lifting/Cardio Schedule

Monday (Leg Day)

  1. Stretch (10min)
  2. Barbell squat 3×12
  3. Dead lifts 3×12
  4. Leg press 3×12
  5. Leg extensions 3×12
  6. Leg curls 3×12
  7. Calf raises 4×15
  8. Stairmaster 30min post workout

Tuesday (Chest Day)

  1. Stretch (10min)
  2. Incline barbell bench 3×12
  3. Dumbbell incline bench 3×12
  4. Machine chest flies 3×12
  5. Push ups 3xfailure
  6. Stairmaster 30min post workout

Wednesday (Back Day)

  1. Stretch (10min)
  2. Lat pull downs 3×12
  3. Romanian dead lifts 3×12
  4. Barbell rows (under hand grip) 3×12
  5. Machine high row 3×12
  6. Seated rows 3×12
  7. Rear deltoid flies 3×12
  8. Stairmaster 30min post workout

Thursday (Shoulders)

  1. Stretch (10min)
  2. Upright row 3×12
  3. Seated military press 3×12
  4. Standing side raises 3×12
  5. Standing front raises 3×12
  6. Barbell shrugs 3×20
  7. Stairmaster 30min post workout

Friday (Arms)

  1. Stretch (10min)
  2. Standing barbell bicep curls (Small barbell) 3×12
  3. Seated bicep curls 3×12
  4. Cable curls 3×12
  5. Skull crushers 4×12
  6. Overhead cable extensions 3×12
  7. Triceps push downs 3×12
  8. Dips/push ups 3x failure
  9. Stair master 30min post workout

Diet Plan

Monday (No carb)

  • 5-6 Egg whites/ protein shake
  • Chicken breast/vegetables
  • Chicken breast/ vegetables
  • Chicken/ salad
  • Chicken/salad- (post workout)- protein shake

Tuesday (No carb)

  • 5-6 Egg whites/ protein shake
  • Chicken breast/vegetables
  • Chicken breast/ vegetables
  • Chicken/ salad
  • Chicken/salad-(post workout)- protein shake

Wednesday (Medium carb)

  • 3-4 Egg whites/ 1 cup oatmeal- protein shake
  • Chicken/ 1 cup brown rice
  • Chicken/ vegetables
  • Chicken/ salad
  • Chicken/1 cup white rice (post workout)- protein shake

Thursday (High carb)

  • 5-6 Eggs whites/ 1 cup oatmeal- protein shake
  • Chicken/ vegetables
  • Chicken/ vegetables
  • Chicken/ 1 cup brown rice
  • Chicken/ 1 cups white rice- (post workout) protein shake

Friday (No carb)

  • 5-6 Egg whites/ protein shake
  • Chicken breast/vegetables
  • Chicken breast/ vegetables
  • Chicken/ salad
  • Chicken/salad- (post workout) protein shake

Saturday (Medium carb)

  • 5-6 Egg whites/ 1 cup oatmeal-protein shake
  • Chicken/ salad
  • Chicken/ vegetables
  • Chicken/ salad
  • Chicken/1 cup white rice (post workout)- protein shake

Sunday (High carb)

  • 5-6 Eggs whites/ 1 cup oatmeal- protein shake
  • Chicken/ salad
  • Chicken/ vegetables
  • Chicken/ 1 cup brown rice
  • Chicken/ 1 cup white rice (post workout) protein shake

DRINK PLENTY OF WATER PLEASE!!!

1 CUP OF RICE SERVING MEANS POST-COOKED NOT BEFORE.
1 CUP OF OATMEAL MEANS PRE-COOKED NOT AFTER.

PLEASE STICK TO THIS DIET PLAN AS MUCH AS POSSIBLE. PLEASE REACH OUT TO ME ANYTIME.
IF YOU FEEL THE NEED TO CHEAT CONTACT ME FIRST!

NOW LET’S GO GET YOUR NEW BODY!!!

Grocery list

Meats (Grilled or baked)

  • Chicken
  • Fish

Carbs (Steamed or baked)

  • Sweat potato
  • Brown rice
  • Oatmeal- microwave/ boil which ever your prefer

Vegetables/ salads (Steamed)

  • Asparagus
  • Broccoli
  • Squash etc. Your choice

Snacks

  • Almonds
  • Cashews
  • Peanuts
  • Greek yogurt
  • Cranberries
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