Build Muscle Lose Fat // What You Need To Know // Diet, Cardio Tips + Full WEEK Of Workouts!

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If you’re looking to build muscle, lose fat or change your body composition, then you’re in the right spot! In today’s video I break down everything you need to know about getting the body of your dreams and reaching your fitness goals.

Topics discussed:
Diet: How to find your maintenance calories? Do you need to track macros? Calorie deficits and how to monitor your weight loss progress.

Cardio: Do you need to do cardio? Which form of cardio is best? How should you track and progress with your cardio?

Recipe ideas: Awesome grilled vegetable salad with goat cheese and egg white bite sous vides for a fast and easy high protein snack.

Training: 4x/week training split discussed in full detail!

Thank you for watching! Hope you enjoy the video and learn something from it 🙂

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BMR CALCULATOR:
https://www.omnicalculator.com/health/bmr-harris-benedict-equation

WITHINGS SCALE:
https://www.withings.com/ca/en/scales

4x/WEEK TRAINING ROUTINE

– Program runs in 3 week blocks
– Goal is to restart each block with 2.5-5lbs added to the bar depending on lifting level
– Each week intensity goes UP. Meaning, you are ADDING weight but reducing reps
– No planned deloads. Feel free to schedule them in when you feel fatigued

DAY 1- Chest/Back/Biceps 1
1.) Bench Press
Week 1: 4×8
Week 2: 5×6
Week 3: 6×5
2.) Pendlay Row
Week 1: 4×12
Week 2: 4×10
Week 3: 4×8
3.) Incline Dumbbell Press
Week 1: 4×12
Week 2: 4×10
Week 3: 4×8
4.) Lat Pulldown
3×12-15
5.) Cable Row
3×12-15
6.) Barbell OR Dumbbell Curl 4×8-10

DAY 2- Shoulders/ Legs/ Triceps 1
1.) Squat
Week 1: 4×8
Week 2: 5×6
Week 3: 6×5
2.) Seated Dumbbell Press
Week 1: 4×12
Week 2: 4×10
Week 3: 4×8
3.) Romanian Deadlift
Week 1: 4×12
Week 2: 4×10
Week 3: 4×8
4.) Lateral Raise Variation 4×12-15
5.) Split Squat 3×10/Leg (Superset) Reverse Pec Dec 3×20
6.) Dumbbell Skull Crusher 4×10-12

DAY 3- Chest/ Back/ Biceps 2
1.) Pull Ups
Week 1: 4×8
Week 2: 5×6
Week 3: 6×5
2.) Incline Bench press
Week 1: 4×12
Week 2: 4×10
Week 3: 4×8
3.) Chest Supported Row
Week 1: 4×12
Week 2: 4×10
Week 3: 4×8
4.) Weighted Dips
Week 1: 4×12
Week 2: 4×10
Week 3: 4×8
5.) Machine Press OR Fly 3×12-15
6.) Incline Dumbbell Curl 4×12-15

DAY 4- Shoulders/ Legs/ Triceps 2
1.) Standing Press
Week 1: 4×8
Week 2: 5×6
Week 3: 6×5
2.) Trap Bar Deadlift
Week 1: 4×12
Week 2: 4×10
Week 3: 4×8
3.) Lateral Raise Variation 4×10-12
4.) Leg Press 4×12-15
5.) Lying Hamstring Curl 3×12-15
6.) Tricep Pushdown 4×12-15

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