How Mun Loong
MR KL CHAMPION 2013 & 2014
age : 22
Height : 173cm
weight: 78kg competition weight.
train 5x a week
favourite exercise: pull ups.
off season diet plan 2700cals
meal 1 - colonial five grains with nuts & seeds 100g, 1 scoop isolate supreme SAN
meal 2 - Vitargo 50g, 1 scoop isolate surpreme SAN, xtend BCAA 10g, 5g creatine.
meal 3 - 100g jasmine white rice, 1 tablespoon coconut oil, 250g chicken breast.
meal 4 - 80g jasmine white rice, 1 tablespoon coconut oil, 200g chicken breast.
meal 5 - 150g chicken breast, 4 caps of fish oil.
training routine
routine notes
"Rest time on first exercise, core exercise 2 minutes. Rest time on other exercises 60 seconds. Weight must be as heavy as possible at the rep range indicated. Pace of reps should be 2 count on positive and 4 count on negative. Cycle off this after 6-8 weeks or when gains stop. After this cycle, I like to change my reps, exercises, and split."
CYCLE: 2 on, 1 off, 3 on 1 off
LEVEL: Advanced
GOAL: Mass building.
Back
• Deads: 4 Sets x 6-12 Reps
• Chins: 6 Sets (to failure)
• Bent Rows: 4 Sets x 6-12 Reps
• Dumbbell Pullovers: 4 Sets x 12 Reps
• Back Extensions: 4 Sets x 12 Reps
Shoulders
• Seated Bar Overhead Presses: 4 Sets x 6-12 Reps
• Side Raises Dumbbells: 4 Sets x 6-12 Reps
• Rear Delts Dumbbells: 4 Sets x 6-12 Reps
• Front Raises Bar: 4 Sets x 6-12 Reps
• Upright Rows Bar: 4 Sets x 6-12 Reps
Off
Chest
• Incline Barbell Presses: 4 Sets x 6-12 Reps
• Incline Dumbbell Flyes: 3 Sets x 8 Reps
• Incline Cable Flyes: 3 Sets x 12 Reps
• Flat Dumbbell Presses: 4 Sets x 6-12 Reps
• Dips: 4 Sets (bodyweight, to failure)
• Cable Crossovers: 4 Sets x 6-12 Reps
Legs
• Squats: 4 Sets x 6-12 Reps
• Leg Curls, Seated: 4 Sets x 6-12 Reps
• Hack Squats: 4 Sets x 6-12 Reps
• Standing Leg Curls: 4 Sets x 6-12 Reps
• Leg Extensions: 4 Sets x 6-12 Reps
• Leg Press, Calves: 4 Sets x 50 Reps
Arms
• Straight Barbell Curls: 4 Sets x 6-12 Reps
• Skull Crushers: 4 Sets x 6-12 Reps
• Hammer Curls: 4 Sets x 12 Reps
• Pushdowns: 4 Sets x 12 Reps
• Reverse EZ Bar Curls: 4 Sets x 12 Reps
• Reverse Pushdowns: 4 Sets x 12 Reps
Off