Jan. 5, 2024
How to Get Jacked as a High Schooler
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Listed Foods:
Eggs
Steel Cut Oats
White Rice
Chicken
Cow - Steak, ground beef, etc
Fruit
Peanut Butter Banana sandwich on toasted whole wheat bread
Protein Shake
Nuts - Almonds, Cashews, Peanuts, Brazil Nuts etc
Legs:
3*8-12 Squat
3*8-12 Weighted Sit Ups/Captain's Chair Leg Raises
3*8-12 Leg Extension
3*8-12 Calf Raises
3*8-12 Hamstring Curl
3*8-12 Twisting Hanging Leg Raise
Pull:
3*AMRAP Pull Ups
3*8-12 Seated Row
3*8-12 Lat Pulldown
3*8-12 Dumbell Curl
3*8-12 Shrugs
3*8-12 Wrist Curls
Push:
3*8-12 Dumbbell Bench (alternating between incline, decline, and flat every session)
3*8-12 Dumbbell Shoulder Press
3*8-12 Skull Crushers
3*8-12 Lateral Raise
3*8-12 Chest Fly/ Chest Press Machine
3*8-12 Tricep Pushdown
