Bodybuilding.com - Ryan Hughes Muscle Building Program - 0 views
www.bodybuilding.com/...s-muscle-building-program.html
bodybuilding muscle building program strong lean mass body
shared by Wasif H on 02 Dec 11
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Nutrition: Calories: 4,689.5 Fats: 130.5g Protein: 416g Carbs: 502g Meal 1: 2 scoops Myofusion Protein 50g | Carbs 10g | Fat 6g 1 cup Oats with Splenda and Cinnamon Protein 7g | Carbs 37g | Fat 4g 2 tbsp natural Peanut Butter Protein 10g | Carbs 8g | Fat 11g Total Calories For Meal 1: 533 Meal 2: 6 oz 99% lean Ground Turkey Protein 47g | Carbs 0g | Fat 18g 8 oz Yam Protein 3g | Carbs 62g | Fat 0g 1 cup Broccoli Protein 3g | Carbs 62g | Fat 0g 1/4 cup Almonds Protein 8g | Carbs 8g | Fat 19g Total Calories For Meal 2: 849 Meal 3: 6 oz fresh grilled Salmon Protein 39g | Carbs 0g | Fat 12g 1 cup Brown Rice Protein 5g | Carbs 45g | Fat 2g 1 cup Broccoli Protein 3g | Carbs 5g | Fat 0g Total Calories For Meal 3: 515 Meal 4: 6 oz 96% lean Burger Protein 36g | Carbs 1g | Fat 7g 1 oz fat free cheddar cheese Protein 9g | Carbs 1g | Fat 0g 1 Ezekiel burger bun Protein 9g | Carbs 32g | Fat 1.5g 1 tbsp reduced sugar Ketchup Protein 0g | Carbs 1g | Fat 0g 6 oz homemade Sweet Potato Fries Protein 3g | Carbs 37g | Fat 1g Total Calories For Meal 4: 595 Meal 5: 6 oz 99% lean Ground Turkey Protein 47g | Carbs 0g | Fat 18g 8 oz Yam Protein 3g | Carbs 62g | Fat 0g 1/4 cup Almonds Protein 8g | Carbs 8g | Fat 19g Total Calories For Meal 5: 822 Meal 6: 2 scoops Myofusion Protein 50g | Carbs 10g | Fat 6g
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s Barbell Bench Press - Medium Grip5 Sets 15,12,10,8,6 reps Incline Dumbbell Press4 Sets 12,10,8,8 reps Dumbbell Flyes4 Sets 10,10,8,8 reps Machine Bench Press3 Sets 15,12,10 reps Butterfly4 Sets 12,12,12,12 reps30 sec. rest between sets
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Day 2: Quads/Calves Exercises Standing Calf Raises6 sets of 8-10 reps Seated Calf Raise6 sets of 8-10 reps Leg Extensions5 Sets 15,12,12,10,10 reps Barbell Squat6 Sets 12,12,10,10,8,6 reps Leg Press4 Sets 12,10,10,8 reps Smith Machine Squat
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Exercises Standing Military Press4 Sets 12,10,8,8 reps Seated Dumbbell Press4 Sets 10,10,8,8 reps Barbell Shrug4 Sets 15,12,12,10 reps Smith Machine Shrug3 Sets 12,12,12 reps Side Lateral Raise3 sets of 12,10,8 repsone arm at a time Front Plate Raise3 Sets of 12,10,8 reps25,35,45lb plates
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Barbell Curl4 Sets 12,10,10,8 reps Dumbbell Alternate Bicep Curl4 Sets 12,10,8,8 reps Standing Dumbbell Reverse Curl4 Sets 12,10,10,8 reps Preacher Curl3 Sets 12,12,12 reps Dumbbell One-Arm Triceps Extension4 Sets 12,10,10,8 reps Weighted Bench Dip4 Sets 15,12,12,10 reps Lying Triceps Press4 Sets 12,10,10,8 reps Triceps Pushdown3 Sets 12,10,10 reps
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Day 6: Back/Hamstrings Exercises Barbell Deadlift4 Sets 15,12,10,8 reps Bent Over Barbell Row4 Sets 15,12,10,8 reps One-Arm Dumbbell Row4 Sets 12,10,10,8 reps Wide-Grip Lat Pulldown4 Sets 12,10,10,10 reps Seated Leg Curl4 Sets 12,10,10,10 reps Hack Squat4 Sets 12,12,10,8 reps