My wedding is at the end of this year (12/31/23). I’d like to look good. I have a workout goal I want to work up to, that’s not the problem- food is the issue. Any links/recipes/help would be greatly appreciated. What menu should I follow that will compliment what I do in the gym?
6 foot, 220 pounds
My goal workout routine
Monday arm
Alternating dumbbell curls 5 sets w/ 20, 15, 12, 10, 8 reps
Preacher machine curls 4 sets w/ 20, 15, 12, 10 reps
Cable tricep extensions 5 sets w/ 20, 15, 12, 10, 8 reps
Overhead cable extensions 4 sets w/ 12, 10, 8, 20 reps
One arm reverse grip triceps extension 2 sets w/ 12
Tuesday chest
Cable crossover 4 sets w/ 12 reps
Inclined dumbbell press 5 sets w/ 15, 12, 10, 8, 6 reps
Dumbbell bench press 5 sets w/ 15, 12, 10, 8, 6 reps
Push-ups 4 sets w/ 12 reps
Wednesday legs
Leg press 4 sets w/ 25, 20, 15, 10 reps
Smith machine lunge 4 sets w/ 10 reps
Lying leg curl 4 sets w/ 20, 15, 12, 8 reps
Standing calf raise 5 sets with 10 reps
Thursday shoulder
Seated military press machine 5 sets w/ 25 reps
Dumbbell lateral raise 3 sets w/ 15 reps
Four way neck machine 4 sets w/ 10 reps
Rear delts cable rise 5 sets w/ 20, 15, 12, 8, 4 reps
Hammer strength shrug 5 sets w/ 12, 10, 8, 6, 4 reps
Friday back
Wide grip lateral pull down 5 sets w/ 25, 20, 15, 12, 10 reps
Close grip lateral pull down 5 sets w/ 25, 20, 15, 12, 10 reps
One arm seated row 4 sets 15 reps
Back extension 4 sets with 20 reps
Saturday abs
Raised leg crunches 4 sets 8-10 reps
Seated extensions 4 sets 15-20 reps
Cardio/jogging/running throughout the week
Sunday play paintball
6 foot, 220 pounds
My goal workout routine
Monday arm
Alternating dumbbell curls 5 sets w/ 20, 15, 12, 10, 8 reps
Preacher machine curls 4 sets w/ 20, 15, 12, 10 reps
Cable tricep extensions 5 sets w/ 20, 15, 12, 10, 8 reps
Overhead cable extensions 4 sets w/ 12, 10, 8, 20 reps
One arm reverse grip triceps extension 2 sets w/ 12
Tuesday chest
Cable crossover 4 sets w/ 12 reps
Inclined dumbbell press 5 sets w/ 15, 12, 10, 8, 6 reps
Dumbbell bench press 5 sets w/ 15, 12, 10, 8, 6 reps
Push-ups 4 sets w/ 12 reps
Wednesday legs
Leg press 4 sets w/ 25, 20, 15, 10 reps
Smith machine lunge 4 sets w/ 10 reps
Lying leg curl 4 sets w/ 20, 15, 12, 8 reps
Standing calf raise 5 sets with 10 reps
Thursday shoulder
Seated military press machine 5 sets w/ 25 reps
Dumbbell lateral raise 3 sets w/ 15 reps
Four way neck machine 4 sets w/ 10 reps
Rear delts cable rise 5 sets w/ 20, 15, 12, 8, 4 reps
Hammer strength shrug 5 sets w/ 12, 10, 8, 6, 4 reps
Friday back
Wide grip lateral pull down 5 sets w/ 25, 20, 15, 12, 10 reps
Close grip lateral pull down 5 sets w/ 25, 20, 15, 12, 10 reps
One arm seated row 4 sets 15 reps
Back extension 4 sets with 20 reps
Saturday abs
Raised leg crunches 4 sets 8-10 reps
Seated extensions 4 sets 15-20 reps
Cardio/jogging/running throughout the week
Sunday play paintball
