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BIG BOY  -  Training Plan

BIG BOY - DAY 1
Half an hour before your workout:
Take
Viking Protein Before Battle

5 minute warm up

CHEST
1 light warm-up rep
3 x 8 reps flat bench
3 x 8 reps incline bench
3 x 8 reps cable crossovers
3 x 8 reps pec deck

BICEPS
1 light warm-up rep
3 x 8 reps dumbell curls
3 x 8 reps hammer curls
3 x 8 reps cable curls (one arm at a time)

5 mins - 10 mins cardio

Straight after your Workout:
Viking Protein BIG BOY Power Shake & water
 

BIG BOY - DAY 2
Half an hour before your workout:
Take
Viking Protein Before Battle

5 minute warm up

LEGS

1 light warm-up rep
3 x 8 reps leg extensions
3 x 8 reps hamstring curls
3 x 8 reps machine squats
3 x 8 reps lunges
3 x 8 reps calf raises

5 mins - 10 mins cardio

Straight after your Workout:
Viking Protein BIG BOY Power Shake and water


BIG BOY - DAY 3
Half an hour before your workout:
Take
Viking Protein Before Battle

5 minute warm up

BACK AND TRICEPS
1 light warm-up rep
3 x 8 reps wide lat pull down
3 x 8 reps close lat pull down
3 x 8 reps dumbell pull ups
3 x 8 reps machine row
3 x 8 reps cable tri-pull down
3 x 8 reps dips
3 x 8 dumbells extensions
5-10 minutes abs workout

5 mins - 10 mins cardio

Straight after your Workout:
Viking Protein BIG BOY Power Shake & water


BIG BOY - DAY 4
Half an hour before your workout:
Take
Viking Protein Before Battle

5 minute warm up

30 minutes cardio

SHOULDERS
1 light warm-up rep
3 x 8 reps shoulder machine press
3 x 8 reps side cable pulls
3 x 8 reps close hand barbell pull ups
3 x 8 reps side dumbell pull ups

5 mins - 10 mins cardio

Straight after your Workout:
Viking Protein BIG BOY Power Shake & water

Start Day 1 again and Repeat


==============================================================================================

CHISEL  -  Training Plan & Notes

Training for that CHISEL look
If possible do 30-45 mins of cardio before breakfast.
Then have a
Viking Protein Chisel Shake half an hour after finishing cardio
( your body still burns energy and fat for quite a while after you finish your exercise )


CHISEL Workouts
- Always try to start with 5-10 minutes of cardio warm-up
- If you can only get a few workouts in a week, do an all over workout ( Circuits )
  High reps and short recovery time.
  Working both upper and lower body and core.
- Try & include a walk, ride, run etc if you can't always get to a gym.
- Half an hour before you train - Try to take
Viking Protein Before Battle if possible.

 

CHISEL - DAY 1
Half an hour before your workout:
Take Viking Protein Before Battle

5 - 10 minutes cardio warm up

CHEST
4 X 12-15 reps flat bench
4 x 12-15 reps incline bench
4 x 12-15 reps cable crossovers
4 x 12-15 reps pec deck

BICEPS
4 x 12-15 reps dumbell curls
4 x 12-15 reps hammer curls
4 x 12-15 cable curls
5-10 minutes abs workout

30 - 45 minutes cardio

Straight after your Workout:

Viking Protein Chisel
& water
 

CHISEL - DAY 2
Half an hour before your workout:
Take Viking Protein Before Battle

5 - 10 minutes cardio warm up

LEGS

4 x 12-15 reps leg extensions
4 x 12-15 reps hamstring curls
4 x 12-15 reps machine squats
4 x 12-15 reps lunges
4 x 12-15 reps calf raises

30 - 45 minutes cardio

Straight after your Workout:
Viking Protein Chisel & water


CHISEL - DAY 3
Half an hour before your workout:
Take Viking Protein Before Battle

5 - 10 minutes cardio warm up

BACK AND TRICEPS
4 X 12-15 reps wide lat pull down
4 x 12-15 reps close lat pull down
4 x 12-15 reps dumbell pull ups
4 x 12-15 reps machine row
4 X 12-15 reps cable tri-pull down
4 x 12-15 reps dips
4 x 12-15 dumbells extensions
5-10 minutes abs workout

30 - 45 minutes cardio

Straight after your Workout:
Viking Protein Chisel
& water


CHISEL - DAY 4
Half an hour before your workout:
Take Viking Protein Before Battle

5 - 10 minutes cardio warm up

SHOULDERS
30 minute cardio
4 x 12-15 reps shoulder machine press
4 x 12-15 reps side cable pulls
4 x 12-15 reps close hand barbell pull ups
4 x 12-15 reps side dumbell pull ups

30 - 45 minutes cardio

Straight after your Workout:
Viking Protein Chisel & water

Start Day 1 again and Repeat

 

   

 

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Address: PO BOX 2027, Essendon West 3040 - Victoria  Australia