muscle building training program · bent over medium grip barbell row 4 10 60 b1 4 medium grip...
TRANSCRIPT
Muscle Building Training Program by
3 Day Split Routine
Day 1: Back, Chest, Abs
Exercise Sets Reps Rest Comments
A1 Bent over medium grip barbell row
4 10 60
B1 Medium grip barbell row/ bent seated wide grip lat pulldown/ drop set ½ weight
4 10/12 90 / = superset
C1 Seated close grip cable t-bar row
3 12 20
C2 Rope lat press down on knee’s 3 12 90
D1 Flat bench press 5 15/12/10/8/6 75 Must touch the chest area
E1 Incline dumbbell chest press 4 10 20
E2 Flat bench dumbbell fly 4 12 90
F1 High bilateral cable fly/ low bilateral cable fly
3 12/12 90
G1 Swiss ball crunches/ hanging knee raise
4 12/12 60
Day 2 : Bicep, triceps, shoulders
Exercise Sets Reps Rest Comments
A1 Incline bench dumbbell curl 3 12 20
A2 Standing alternate dumbbell hammer curl
5 8 each 75
B1 Preacher ez-bar close grip curl 1 ½
4 10 60 Half rep under tension
C1 High bilateral cable curls 3 10 60 Keep your elbows 90 degree’s up
D1 Standing v-bar tricep press down/ drop set ½ weight
4 12/12 75
E1 Flat bench skull crusher/ standing bilateral cable tricep extension
3 12 30
E2 Lying bilateral hammer tricep extension
3 12 90
F1 Seated dumbbell shoulder press/ standing front barbell raise
4 12/ 12 75
G1 Seated dumbbell side lateral/ bent over dumbbell rear delt lateral
4 12/12 90
Day 3 : Quads, hamstring, calves
Exercise Sets Reps Rest Comments A1 Leg press machine 4 10 20
A2 Lying leg curl machine 4 12 90
B1 Back barbell squats 4 10 20 B2 Walking dumbbell lunge 4 8each 90 C1 Dumbbell step up on platform 4 12each 20 C2 Seated leg extension 4 12 75 D1 Standing calf raise machine 3 20 30 D2 Seated calf raise machine 3 12 75
Cardiovascular Training
Phase 1: Warm-up
Frequency: 4 x week
Intensity: 4 x HRW: 120 bpm / IPE 10
Time: 4 x 5 min
Exercise Machine: treadmill or elliptic
Comment: 5 minutes before my workout
Phase 2: Workout
Frequency: 3 x week
Intensity: 3 x HRW: 130-135 bpm / IPE 13
Time: 3 x 30 min
Exercise Machine: Step master or treadmill or jogging or any bicycle
Comment:
3 sessions of 30 minutes a week. Adjust your cardio with the diet
Flexibility Training (before or after your workout)
Exercise Sets Time
A Hams/ on floor legs straight 2 10 to 60 Secs
B Quads/ with tibia & knee on floor 2 10 to 60 Secs
C Pecs/with hand on wall 2 10 to 60 Secs
D Triceps/with elbow pointing at sky 2 10 to 60 Secs
E Biceps/with supinated hand on floor 2 10 to 60 Secs
F Shoulder/with elbow in chest 2 10 to 60 Secs
G Adductors/hams on floor & legs spread 2 10 to 60 Secs
H Glutes & psoas/ foot up high 2 10 to 60 Secs
I Glutes/ knee bent on floor, other leg straight 2 10 to 60 Secs
J Lower back/ knees bent towards head 2 10 to 60 Secs
Keep it Intense
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copyrighted as a collective work under the United States and other copyright laws, and is the property
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Fitness Copyright 2013, Samuel Dixon Fitness ALL RIGHTS RESERVED. No use of any of the
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depending upon many factors, including how you perform the exercise and your initial health and
fitness level. You should consult with your physician before beginning any exercise/diet regimen.
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PROVIDED ON OR THROUGH THIS WEBSITE. THE INFORMATION, MATERIALS AND
SERVICES PROVIDED ON OR THROUGH THIS WEBSITE MAY BE OUT OF DATE, AND
SAMUEL DIXON FITNESS MAKES NO COMMITMENT NOR ASSUMES ANY DUTY TO
UPDATE SUCH INFORMATION, MATERIALS OR SERVICES. THE FOREGOING EXCLUSIONS
OF IMPLIED WARRANTIES DO NOT APPLY TO THE EXTENT PROHIBITED BY LAW.
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ONLY TO ANY APPLICABLE WARRANTIES OF SAMUEL DIXON FITNESS OR THEIR
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SERIOUS INJURIES EXIST WHILE PERFORMING ANY EXERCISE LISTED ON THE WEBSITE
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MUSCLE BUILDING DIET PLAN
« You become what you eat » www.samueldixonfitness.com
Portion Control
Instruction
1. Eat a minimum of 5 solid meals per day. 2. Drink 1 liquid meal (protein shake) per day. 3. Drink 3-4 liters of water per day 4. Eat every 2 to 3 hours (max 4) per day. 5. You must take your supplements
Visit https://www.bluestarnutraceuticals.com/link?id=1&aff=43 and enter code sdf10 to save 10%
on the supplements I use.
Daily Macro-Nutrient Control
Meal Portions
Portions per Day Grams
Protein : 4 to 6 Approx 30g to 50g
Carbs : 4 to 6 + 2 veggies Approx 35g to 60g
Fat : 6 to 8 Approx 75g to120g
The portions you take will vary depending on your weight refer to the table below for details
Protein Carbs
(starch) veggies Fats
160lbs - 4 4 2 6
160-190lbs 5 5 2 7
190lbs +: 6 6 2 8
Comments
On workout days: - 1 ½ scoops of protein (of protein) 1 ½ cup of juice (of carbs) after workout or any simple sugar (40g)
Daily Fiber Control: Daily Mineral Control: Dietary fibers: 45g Sodium 1200mg per day
Dixon’s Macronutriments Guide
Protein Food - 1 portion
Item Portion Comment
Agneau-Lamb 40g
Anchois-Anchovies 55g
Bacon 90g
Bifteck 50g
Blanc d’oeuf-Egg whites 3 gros-large
Boeuf haché-Minced beef 50g
Calmar-Calamaries 70g
Cheddar léger-light 35g
Cottage cheese 1% ¼ tasse-cup
Chevaline-Horse meat 50g
Chevreuil-Venison 50g
Crabe-Crab 55g
Crevette-Shrimp 55g
Dinde-Turkey 40g
Doré-Glaze 65g
Escargots 70g
Fêta 65g
Filet de sole-Sole fish 60g
Filet mignon 40g
Flétan-Halibut 55g
Foie de boeuf-Liver 55g
Fromage Suisse-Swiss cheese 35g
Goberge-Pollock 55g
Huître -Oyster 90g
Homard-Lobster 55g
Jambon maigre-Lean ham 55g
Lapin-Rabbit 45g
Morue-Cod fish 60g
Moules-Mussels 40g
Mozzarella léger-light 35g
Pétoncles-Scallops 80g
Poulet-Chicken 40g
Ricotta léger-light ¼ tasse-cup
Saumon-Salmon 50g
Thon-Tuna(eau-water) 40g
Turbot 60g
Whey protein 1/3 scoop
Carbs & Starch - Food 1 portion
Item Portion Comment
Bagel 18g
Bulgar 35g
Couscous 40g ou/or ¼ tasse-cup
Croissant 19g
Épi- de blé d’Inde 40g
Galettes de riz-rice cakes 1
Gruau-Oatmeal ¼ tasse-cup
Haricots blancs 17g
Haricots rouges 40g
Haricots de lima 55g
Kellogg’s Mueslix ¼ tasse-cup
Kellogg’s All bran ¼ tasse-cup
Légumes macédoines 75g
Lentilles-Lentils 25g
Milet 40g
Muffin anglais/English muffin 20g
Pain Bio/ Organic bread 20g
Pain Pita/Pita Bread 14g
Panais-Parsnip 50g
Pâtes/Pasta ¼ tasse-cup (cuit-cooked)
Patates blanches-White potatoes 40g
Patates sucrées-Sweet potatoes 40g
Pois chiches/Chick Peas 35g
Riz blanc/brun/sauvage ¼ tasse-cup (cuit-cooked)
Toast Melba 2 toasts
Carbs & Protein - Food 1 portion
Item Portion Comment
Yogourt-0% ½ tasse-cup
Lait écrémé-Skim milk 150ml
Carbs & Veggies - Food 1 portion
Item Portion Comment
Ail crue-Raw garlic 25g
Artichauts-Artichokes 100g
Aubergines-Eggplant 165g
Brocoli 150g
Carottes crues-Carrotts 100g
Céleri-Celeri 265g
Champignons-Mushrooms 205g
Choux bruxelles-Brussel sprouts 105g
Choux fleurs-Cauliflower 185g
Choux rouge-Red Cabbage 170g
Concombre-Cuccumber 350g
Courges-Squash 350g
Cressons-Watercress 150g
Échalottes-Shallot 60g
Épinards-Spinach 285g
Haricots verts &jaunes-Green & yellow beans 150g
Laitue au choix-Lettuce 400g
Oignons-Onions 125g
Piments-Peppers 150g
Pois mange-tout-Sweet peas 135g
Radis crus-Radish 270g
Sauce tomates-Tomato sauce ½ tasse-cup
Tomatoes 225g
Carbs & Fruits - Food 1 portion
Item Portion Comment
Ananas-Pineapple 75g
Abricots séchés-Dried apricots 16g
Banane-Banana 40g
Bleuets-Blueberries 75g
Cantaloupe 120g
Cerises-Cherries 75g
Citron-Lemon 100g
Fraises-Strawberries 140g
Framboises-Raspberries 140g
Jus d’ananas-Pineapple juice 65ml
Jus de pommes non sucré- Unsweetened apple juice
80ml
Jus d’orange-Orange juice 95ml
Kiwi 75g
Limes 70g
Mangues-Mangoes 70g
Melon d’eau-Watermelon 140g
Melon au miel-Honeydew melon 130g
Mûres-Blackberries 100g
Nectarines 100g
Oranges 100g
Pamplemousses-Grapefruit 120g
Pêches-Peach 90g
Poires-Pear 65g
Pommes-Apple 70g
Prunes-Plum 75g
Raisins verts-Green grapes 60g
Raisins secs-Raisins 13g
Tangerines 85g
Fat - Food 1 portion
Item Portion Comment
Beurre salé-Salted butter 15ml/1c. à table
Beurres d’arachides-Peanut butter 30ml/2c. à table
Beurres d’amandes-Almond butter 30ml/2c. à table
Huile d’olive(extra vierge)-Olive oil 15ml/1c. à table
Huile de coconut-Coconut oil(bio) 15ml/ 1c. à table
Arachides-Peanuts 6 (avec écaille/with shell)
Amandes naturelles-Natural almonds 10-12
Jaunes d’oeufs-Egg yolk 1 jaune/yolk
Graines de lin-Flax seeds Avocado
30ml/2c. à table ¼ of an avocado
*Other sources of good fats are ok to integrate in your diet as long as you respect your ratio *Contient aussi ½ portion de protéines / Also contains ½ portion of protein
Nutrition is a key aspect in reaching your fitness goal Follow this plan step by step and you could be surprised by what you can
achieve! Constance and dedication are keys to success Always focus on the ratio of the meal and not the overall macros (metabolism
stimulation)
Don’t forget to use coupon code sdf10 to get 10% off the supplements I use
https://www.bluestarnutraceuticals.com/link?id=1&aff=43
Terms of Use and Disclaimers
These Terms and Conditions of Use (these “Terms of Use”) apply to the website located at
www.samueldixonfitness.com by Samuel Dixon Fitness, its subsidiaries and affiliates (collectively, the
“Website”). The Website is the property of Samuel Dixon Fitness, its subsidiaries and affiliates
(“Samuel Dixon Fitness” or “we”) and its licensors.
BY USING THE WEBSITE, YOU AGREE TO THESE TERMS OF USE. IF YOU DO NOT AGREE,
DO NOT USE THE WEBSITE.
Use of this Website
We grant you a personal, non-exclusive, non-transferable, limited privilege to enter and use the
Website, subject to these Terms of Use. The design of this Web site and all text, graphics, videos,
information, content, and other material displayed on or that can be downloaded from this Website are
protected by copyright, trademark and other laws and may not be used except as permitted in these
Terms and Conditions or with prior written permission of the owner of such material. The contents of
this Website are © 2013, Samuel Dixon Fitness. You may not modify the information or materials
displayed on or that can be downloaded from this Website in any way or reproduce or publicly display,
perform, or distribute or otherwise use any such information or materials for any public or commercial
purpose. Any unauthorized use of any such information or materials may violate copyright laws,
trademark laws, laws of privacy and publicity, and other laws and regulations.
Copyright
The entire content included in this site, including but not limited to text, graphics, videos or code is
copyrighted as a collective work under the United States and other copyright laws, and is the property
of Samuel Dixon Fitness . The collective work includes works that are licensed to Samuel Dixon
Fitness Copyright 2013, Samuel Dixon Fitness ALL RIGHTS RESERVED. No use of any of the
material available on www.samueldixonfitness.com or any of our other domain names may be used
without the expressed written consent of Samuel Dixon Fitness. You further agree not to change or
delete any proprietary notices from materials downloaded from the site. © 2013.
Trademarks
Certain trademarks, trade names, service marks and logos used or displayed on this website, including
Samuel Dixon Fitness, SDF, are registered and unregistered trademarks, trade names and service marks
of Samuel Dixon Fitness. Nothing contained on this Website grants or should be construed as granting
any license or right to use any trademarks, trade names, service marks or logos displayed on this
Website without the written permission of Samuel Dixon Fitness.
Health-Related Information
The results that you experience from performing any exercise listed on Samuel Dixon Fitness may vary
depending upon many factors, including how you perform the exercise and your initial health and
fitness level. You should consult with your physician before beginning any exercise/diet regimen.
Samuel Dixon Fitness will not be responsible for any injury, illness, death, loss, any direct, incidental
or consequential damages of any kind which arises out of or is in any way connected with your use of
the Website.
Products and Specifications
Although we try to ensure that the information on the Website is accurate, sometimes information on
the Website may contain typographical errors or other inaccuracies, or may be incomplete or out-of-
date. All features, content, specifications, products and prices of products described or listed on our
Website, are subject to correction or change at any time without notice.
Shipping Limitations
All purchases from this Website are made pursuant to a shipment contract and risk of loss and title for
items purchased from this Website pass to you when we deliver the products to the carrier. You are
responsible for filing any claims with carriers for damaged and/or lost shipments.
Memberships Usage
The membership services for www.samueldixonfitness.com is handled by SentryLogin. We are not
responsible for the use of any Personal Information by Sentry Login. Membership payments are
recurring.
Canceling Membership: You can cancel your membership by clicking on “My Profile” underneath the
login form. After entering your credentials, click on the “Cancel Subscription” button and follow the
steps. Samuel Dixon Fitness does not refund membership payments.
By using the membership services, you agree:
Not to resell, transfer or share your membership with anyone else;
Not to disclose or share any unique identifier issued to you by Samuel Dixon Fitness with anyone else;
Not to share any content of the members area with anyone else without the written permission of
Samuel Dixon Fitness.
We reserve the right to close your account without refunding at any time if you make any unauthorized
use of the website.
Orders
While it is our practice to confirm orders by email, our email order confirmation does not constitute our
acceptance of an order. We reserve the right to limit the order quantity on any product or service and/or
to refuse service to any customer without prior notice. We may require verification of information prior
to the acceptance and/or shipment of any order.
Third Party Links
This Website may contain links to websites that we do not own, control or operate. We provide these
links solely as a convenience to you. If you follow these links, you will leave this Website. We are not
responsible for any content, materials or other information located on or accessible from any other
website. We do not endorse, guarantee, or make any representations or warranties regarding any other
websites, or any content, materials or other information located or accessible from any other websites.
If you decide to access any other websites linked to or from this website, you do so entirely at your
own risk.
DISCLAIMERS
YOUR USE OF THIS SITE IS AT YOUR OWN RISK. THE INFORMATION, MATERIALS,
PRODUCTS AND SERVICES PROVIDED ON OR THROUGH THIS WEBSITE ARE PROVIDED
"AS IS" WITHOUT ANY WARRANTIES OF ANY KIND INCLUDING WARRANTIES OF
MERCHANTABILITY, FITNESS FOR A PARTICULAR PURPOSE, OR NON-INFRINGEMENT
OF INTELLECTUAL PROPERTY. SAMUEL DIXON FITNESS DOES NOT WARRANT THE
ACCURACY OR COMPLETENESS OF THE INFORMATION, MATERIALS OR SERVICES
PROVIDED ON OR THROUGH THIS WEBSITE. THE INFORMATION, MATERIALS AND
SERVICES PROVIDED ON OR THROUGH THIS WEBSITE MAY BE OUT OF DATE, AND
SAMUEL DIXON FITNESS MAKES NO COMMITMENT NOR ASSUMES ANY DUTY TO
UPDATE SUCH INFORMATION, MATERIALS OR SERVICES. THE FOREGOING EXCLUSIONS
OF IMPLIED WARRANTIES DO NOT APPLY TO THE EXTENT PROHIBITED BY LAW.
PRODUCTS AND SERVICES PURCHASED ON OR THROUGH THIS WEBSITE ARE SUBJECT
ONLY TO ANY APPLICABLE WARRANTIES OF SAMUEL DIXON FITNESS OR THEIR
RESPECTIVE MANUFACTURERS, DISTRIBUTORS AND SUPPLIERS, IF ANY. RISKS OF
SERIOUS INJURIES EXIST WHILE PERFORMING ANY EXERCISE LISTED ON THE WEBSITE
OR BY USING THE PRODUCTS. BY USING THE WEBSITE, YOU UNDERSTAND THAT
SAMUEL DIXON FITNESS IS NOT RESPONSIBLE FOR ANY INJURY, ILLNESS, DEATH,
LOSS, ANY DIRECT, INCIDENTAL OR CONSEQUENTIAL DAMAGES OF ANY KIND WHICH
ARISES OUT OF OR IS IN ANY WAY CONNECTED WITH YOUR USE OF THE WEBSITE
WWW.SAMUELDIXONFITNESS.COM OR WITH ANY SERVICES/PRODUCTS PURCHASED
FROM THE WEBSITE. YOU SHOULD ALWAYS CONSULT YOUR LOCAL PHYSICIAN
BEFORE USING OR STARTING ANY WORKOUT/DIET REGIMEN.
Limitations of Liability
Samuel Dixon Fitness assumes no responsibility, nor will Samuel Dixon Fitness be liable, for any
damages to, or any viruses that may infect, your computer, telecommunication equipment, or other
property caused by or arising from your access to, use of, or browsing this website, or your
downloading of any information or materials from this Website. IN NO EVENT WILL SAMUEL
DIXON FITNESS, OR ANY OF ITS OFFICERS, DIRECTORS, EMPLOYEES, SHAREHOLDERS,
MEMBERS, AFFILIATES, AGENTS, SUCCESSORS OR ASSIGNS, NOR ANY PARTY
INVOLVED IN THE CREATION, PRODUCTION OR TRANSMISSION OF THIS WEBSITE, BE
LIABLE TO YOU OR ANYONE ELSE FOR ANY DIRECT, INDIRECT, SPECIAL, PUNITIVE,
INCIDENTAL OR CONSEQUENTIAL DAMAGES (INCLUDING, WITHOUT LIMITATION,
THOSE RESULTING FROM LOST PROFITS, LOST DATA OR BUSINESS INTERRUPTION)
ARISING OUT OF THE USE, INABILITY TO USE, OR THE RESULTS OF USE OF THIS
WEBSITE, ANY WEBSITES LINKED TO THIS WEBSITE, OR THE MATERIALS,
INFORMATION OR SERVICES CONTAINED ON ANY OR ALL SUCH WEBSITES, WHETHER
BASED ON WARRANTY, CONTRACT, TORT OR ANY OTHER LEGAL THEORY AND
WHETHER OR NOT ADVISED OF THE POSSIBILITY OF SUCH DAMAGES. THE FOREGOING
LIMITATIONS OF LIABILITY DO NOT APPLY TO THE EXTENT PROHIBITED BY LAW. IN
THE EVENT OF ANY PROBLEM WITH THIS WEBSITE OR ANY CONTENT, YOU AGREE
THAT YOUR SOLE REMEDY IS TO CEASE USING THIS WEBSITE. IN THE EVENT OF ANY
PROBLEM WITH THE PRODUCTS OR SERVICES THAT YOU HAVE PURCHASED ON OR
THROUGH THIS WEBSITE, YOU AGREE THAT YOUR SOLE REMEDY, IF ANY, IS TO SEEK A
RETURN AND REFUND FOR SUCH PRODUCT OR SERVICES IN ACCORDANCE WITH THE
PRODUCT WARRANTY AND RETURNS AND REFUNDS POLICIES POSTED ON THIS
WEBSITE.
Indemnity
You agree to indemnify and hold Samuel Dixon Fitness, and our affiliates, licensors, subsidiaries,
officers, directors, members, agents, employees, successors and assigns, harmless from any claim, loss
or demand, including reasonable attorneys’ fees, made by any third party due to or arising out of your
use of our Website, your connection to our Website, your violation of these Terms and Conditions, or
your violation of any rights of another party. This indemnity survives termination of these Terms and
Conditions.
Domestic Use; Export Restriction
We control the Website from our offices within Canada. We make no representation that the Website or
its content (including, without limitation, any products or services available on or through the Website)
are appropriate or available for use in other locations. Users who access the Website from outside
Canada do so on their own initiative and must bear all responsibility for compliance with local laws, if
applicable. Further, Canada's export control laws prohibit the export of certain technical data and
software to certain territories. No content from the Website may be downloaded in violation of
Canadian law.
Ideas/Content Policy
By submitting your ideas/content to Samuel Dixon Fitness, you agree that your ideas will automatically
become the property of Samuel Dixon Fitness, without compensation to you and Samuel Dixon Fitness
can use the ideas/content for any purpose and in any way and may even give or sell the idea to someone
else. These terms apply even if you include other terms or conditions along with your ideas/content
Changes and Updates
We reserve the right, at our sole discretion, to change, modify, add or remove portions of these Terms
of Use, at any time. It is your responsibility to check these Terms of Use periodically for changes. Your
continued use of the Website following the posting of changes means that you accept and agree to the
changes.
Contact us
Should you have other questions or concerns about our Terms of Use, please contact us at