Monday
| Exercise |
Series | WH | |||
| Chest | |||||
| - Flat bench | 3 | 8 - 10 | |||
| - Flat bench dumbbell press | 3 | 8 - 10 | |||
| - Bench press – machine | 3 | 8 - 10 | |||
| Triceps | |||||
| - Triceps machine | 4 | 8 - 10 | |||
| - French press | 3 | 8 - 10 | |||
| Waden | |||||
| - Standing calve raise | 4 | 12 - 15 | |||
| - Seated calve raise | 4 | 12 - 15 | |||
Tuesday
| Exercise | Series | WH | |||
| Shoulders |
|||||
| - Front barbell shoulder press | 4 | 8 - 10 | |||
| - Seated dumbbell lateral raise | 3 | 10 - 12 | |||
| Back | |||||
| - Pull ups | 4 | 8 - 10 | |||
| - Pulldowns to chest | 3 | 8 - 10 | |||
| - T-bar rowing | 3 | 8 - 10 | |||
| - Low seated cable rowing | 3 | 8 - 10 | |||
| Biceps | |||||
| - standing dumbbell curls | 4 | 8 - 10 | |||
| - Hammer curls | 3 | 8 - 10 | |||
Thursday
| Exercise |
Series | WH | |||
| Quadriceps | |||||
| - Squats | 4 | 8 - 10 | |||
| - Leg press | 3 | 8 - 10 | |||
| - Leg extensions | 3 | 10 - 12 | |||
Friday
| Exercise |
Series | WH | |||
| Shoulders |
|||||
| - Front barbell shoulder press | 4 | 8 - 10 | |||
| - Seated lateral raise | 3 | 10 - 12 | |||
| - Bent over lateral raise | 3 | 8 - 10 | |||
| Calves | |||||
| - Standing calve raise | 4 | 12 - 15 | |||
| - Sitting calve raise | 4 | 12 - 15 | |||
Saturday
| Exercise |
Series | WH | |||
| Back | |||||
| - Pull-ups | 4 | 8 - 10 | |||
| - Pulldowns to chest | 3 | 8 - 10 | |||
| - Wide grip rowing | 3 | 8 - 10 | |||
| - Lateral chest pull | 3 | 8 - 10 | |||
| Hammstrings | |||||
| - Seated leg curl | 4 | 8 - 10 | |||
| - Standing leg curl | 4 | 8 - 10 | |||
Nutrition plan
| Time | Food/Nutrition |
| 08:30 |
Amino Fusion (Bulkversion) immediately after waking up
|
| 09:30 |
Oatmeal, 8 egg yolks + 2 - Ultra AZ, Phospholipids, Hepacare
|
| 11:00 |
Amino Fusion (Bulkversion)
|
| 11:30 |
PLUTONIUM - 30 min after training
|
| 12:00 |
Intra- VeNOus during the training
|
| 13:30 |
Tri-Anabol immediately after the training, 40 minutes later Supreme Mass Builder + bread, ham, etc.
|
| 15:00 |
Cottage cheese, bread, ham, yogurt + Athro Stack
|
| 17:00 | Fish, rice, vegetables |
| 18:30 |
Amino Fusion (Bulkversion)
|
| 20:00 | Turkey breast, rice, fruit |
| 22:00 |
Cottage cheese, oatmeal + Arthro Stack, Hepacare, Phospholipids, Ultra AZ
|
| 23:00 |
Micellar Casein
|
| The amounts may vary (between the off-season and diet by up to 100%). The protein intake varies from 3g, when on a diet, to 5 g per 1 kg of body weight a day. The fat intake is 30g to 100g per day, depending on whether Alexey Lesukov is on a diet or off-season. Alexey Lesukov takes 50 - 90g carbs (supplements not included) with each meal. Meals rich in carbohydrates such as bread, rice and oatmeal are temporarily replaced by potatoes or pasta. Alexey Lesukov is always paying attention to a good liquid intake, and drinks at least four liters of fluid a day. |
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