IFBB PRO

Back To Dan Dufresne

TRAINING

Methods: Heavy Duty High Intensity by Arthur Jones & Mike Menzer.

Sets & Reps: 12-15 sets per bodypart, Reps 15,12,8,6,4.

Cardio: 30 to 120 Minutes per dayshow time.  None off season.  cardio is on treadmill at 3 to 4 MPH at 6 incline.  Do not hold on to machine.  Hold Stomach in during Cardio.

Stretching: 30 minutes - 3 times per week.

Advice & Tips: It all works and none of it does!

WORKOUTS:

Monday:  Back (17 Sets, Reps 10,8,6,6,6)
Lateral Pull Down - 5 sets
Seated Rows - 4 sets
Hammer Rows - 4 sets
Hammer Pulls - 4 sets

Tuesday:  Chest (17 Sets, Reps 10,8,6,6,6,6)
Flat Bench - 5 sets
Incline Bench - 4 sets
Peck Deck Flyes - 4 sets
Cable Crossover - 4 sets

Wednesday:  Shoulders (17 Sets, Reps 10,8,6,6)
Lateral Raises - 4 sets
Machine Press - 5 sets
Upright Rows - 4 sets
Rear Delt Flyes - 4 sets

Thursday: Triceps & Biceps (12 Sets, Reps 10,8,6,6)
Alternate Dumbell Curls - 4 sets
Preacher Curls - 4 sets
Straight Bar Curls - 4 sets
Bar Push Downs - 4 sets
Machine Push Downs - 4 sets
Head crunchers or Dips - 4 sets

Friday:  Quads & Hamstrings (12 sets, Reps 10,8,6,6)
Leg extensions - 4 sets
Hack Squats - 4 sets
Leg Press (Full Range) - 4 sets
Seated Hamstring Curls - 4 sets
Lying Hamstring Curls - 4 sets
Standing Leg Curls - 4 sets

Saturday & Sunday:  Days Off/Eat as I Wish

NUTRITION & SUPPLEMENTS

MEAL PLAN:

1. 10-12 egg white & 4 Packs of oatmeal or cream ff wheat
2. 10 oz tuna & 1 1/2 cups rice cooked
3. 10 oz cod, salmon, or chicken & 9 oz potatoes
4. 10 oz steak or lean beef and 1 1/2 cups rice
5. 10 oz tuna or salmon & 7 oz potatoes
6. 10 oz tuna or salmon and 7 oz potatoes

GUIDELINES:

You must eat no more or no less that 1 hour before yuor workouts and before bed.
Eat every 2 1/2 to 3 hours.
It is important that you workout first and do cardio after.
You may have 3 tbsp of any condiment you wish for each meal.
You must drink 5 litres of water every day.  You can have 2 1/2 packets of crystal light per day, 4 diet pops, and 4 cups of coffee.

VITAMINS:

1 Multivitamin
1 protein Sahke a day (with 60 grams if needed)
3 servings (5 grams per serving) UDO's oil each day

CURRENT GOALS

GROW!!