Nutrition is very important as this workout plan is an advanced routine. Don’t forget to feed your muscles with a balanced diet that contains enough protein

• Eat high quality protein with every meal

• Eat plenty of green vegetables with at least 3 of your meals.

• Eat fruits with protein post workout.

• Eat complex carb sources, such as oatmeal, sweet potatoes, and whole grains throughout the day for energy.

• Keep your calories high enough to give you energy and for muscle.

How much weight should I lift ?

For muscle development, lift 75-85% of the maximum weight you can lift, apply at intervals of 8-12 repetitions, and apply a 45-60 second rest period. Try to increase the weight a little more each time you go to training.

One-rep-max is a measure of the amount of weight you can lift for a particular exercise for one repetition. It is often calculated using a one-re-max calculator where you can input your max weight lifted for multiple reps and it will provide you with an equivalent one-rep-max estimate. For instance, the amount of weight you can lift to fatigue for 8 repetitions is approximately 80% of your on-rep-max.

Multi muscle lifts less reps.