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SHREDDED male AESTHETIC physiques

muscle at it's best…

Brandon Myles White

Brandon White is a fitness model with the following body stats: Weight: 230 lbs / 105 kg; Height: 6’2″ / 188 cm; Body fat: 5 to 8%; Brandon27   Brandon’s DIET Here is an example of my day to day eating habits through my “getting back on track” process. Breakfast – 3/4 cup egg white 4 slices turkey bacon 1 cup oatmeal 1 cup blueberries Snack – 250g greek yogurt 0% 1 scoop casein protein Lunch – 8 oz. chicken tenderloins 2 cups spinach (cooked) 1 cup cottage cheese/fat free Pre workout – 2 scoops whey protein 8 oz. water Post workout – 2 scoops whey protein 40g dextrose 10 oz. water Dinner – 8 oz. chicken tenderloins (optional with tilapia fillet) 2 cups broccoli 3 tbsp hummus (for broccoli dip) Before bed – 1 scoop casein protein (optional with 150g greek yogurt 0%) Totals : Calories 2249 Fat – 22g Sodium – 3986mg Carbs – 181g Sugar – 52g Fiber – 27g Protein – 341g Alright, now that I have the battle front on my eating moving forward I’ll have to get my workouts spot on as well. Making sure the fuel (food) I’m feeding my body goes to good use. Remember this, the battle might be won, but the war is far from over!

Brandon’s WORKOUT

Perform the following workout for four weeks. Do 45 minutes of steady-state cardio every morning before breakfast— in White’s case, this is a brisk walk around his neighborhood. After each lifting session, do 30 minutes of cardio: 20 minutes of high-intensity interval training (10-second sprints followed by 10-second recovery periods) and a 10-minute cooldown. You will work out 6  consecutive days a week. The 7th day will be your off day where you perform steady-state cardio only.

DAY 1Legs

EXERCISE 1

BARBELL SQUATYou’ll need: BarbellHow to

Barbell Squat thumbnail
4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 2A

ROMANIAN DEADLIFT

4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 2B

SISSY SQUAT

4sets
10reps
rest

EXERCISE 3

GLUTE-HAM RAISE

4sets
15reps
rest

EXERCISE 4

TWISTING LUNGE

4sets
20 stepsreps
rest

EXERCISE 5

DONKEY CALF RAISEYou’ll need: Box

5sets
8-20*reps
rest
Perform reps as 20,15,12,10,8.

DAY 2Chest & Back

EXERCISE 1

PULLUPYou’ll need: Pullup Bar

Pullup thumbnail
4sets
15reps
rest

EXERCISE 2

INCLINE TWISTING DUMBBELL BENCH PRESS

4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 3A

BARBELL BENT-OVER ROWYou’ll need: Barbell

Barbell Bent-Over Row thumbnail
4sets
8-12*reps
rest
Perform reps as 8,8,10,12.

EXERCISE 3B

BARBELL BENCH PRESSYou’ll need: Bench, Barbell

Barbell Bench Press thumbnail
4sets
10reps
rest

EXERCISE 4

STRAIGHT-ARM PULLDOWNYou’ll need: Adjustable Cable Machine, Straight Bar Attachment, Lat Pulldown Bar

Straight-Arm Pulldown thumbnail
4sets
12reps
rest

EXERCISE 5

CABLE CROSSOVERYou’ll need: Adjustable Cable Machine, D-Handle Attachment

Cable Crossover thumbnail
4sets
15reps
rest

EXERCISE 6

CROSS-BENCH DUMBBELL PULLOVER

4sets
10reps
rest

EXERCISE 7

WEIGHTED DIPYou’ll need: Dip Station, Ankle Weights

Weighted Dip thumbnail
4sets
10-15*reps
rest
Perform reps as 10,10,12,15.

DAY 3Shoulders

EXERCISE 1

MILITARY PRESS

4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 2

DUMBBELL LATERAL RAISEYou’ll need: Dumbbells

Dumbbell Lateral Raise thumbnail
4sets
10reps
rest

EXERCISE 3A

DUMBBELL UPRIGHT ROWYou’ll need: Dumbbells

Dumbbell Upright Row thumbnail
4sets
10reps
rest

EXERCISE 3B

REVERSE-GRIP DUMBBELL UPRIGHT ROW

4sets
10reps
rest

EXERCISE 4

BENT-OVER LATERAL RAISEYou’ll need: Dumbbells

Bent-Over Lateral Raise thumbnail
4sets
12reps
rest

EXERCISE 5

BARBELL FRONT RAISE

4sets
10reps
rest

EXERCISE 6

BRADFORD PRESS

3sets
to failurereps
rest
Can be substituted for battling ropes – 3 sets, 30 sec reps.

DAY 4Biceps & Triceps

EXERCISE 1A

SKULL CRUSHER

4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 1B

CLOSE-GRIP BARBELL BENCH PRESSYou’ll need: Bench, Barbell

Close-Grip Barbell Bench Press thumbnail
4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 2

WIDE-GRIP BARBELL BICEPS CURL

4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 3

CABLE OVERHEAD TRICEPS EXTENSIONYou’ll need: Adjustable Cable Machine, Rope Attachment, Bench

Cable Overhead Triceps Extension thumbnail
4sets
10reps
rest

EXERCISE 4

HAMMER CURL

4sets
10reps
rest

EXERCISE 5

DUMBBELL KICKBACKYou’ll need: Dumbbells

Dumbbell Kickback thumbnail
4sets
12reps
rest

EXERCISE 6

ONE-ARM CONCENTRATION CURLSYou’ll need: Dumbbells

One-Arm Concentration Curls thumbnail
4sets
12 per armreps
rest

DAY 5Legs

EXERCISE 1

BARBELL DEADLIFTYou’ll need: Barbell

Barbell Deadlift thumbnail
4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 2

BARBELL FRONT SQUATYou’ll need: Barbell, Squat Rack

Barbell Front Squat thumbnail
4sets
12reps
rest

EXERCISE 3A

LEG EXTENSIONHow to

Leg Extension thumbnail
4sets
10reps
rest

EXERCISE 3B

SEATED LEG CURL

4sets
10reps
rest

EXERCISE 4

SINGLE-LEG PRESS

4sets
12reps
rest

EXERCISE 5

STANDING LEG PRESS

4sets
12reps
rest

DAY 6Chest & Back

EXERCISE 1

WIDE-GRIP LAT PULLDOWNYou’ll need: Adjustable Cable Machine, Lat Pulldown Bar, Bench

Wide-Grip Lat Pulldown thumbnail
4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 2

FLAT DUMBBELL PRESSYou’ll need: Bench, Dumbbells

Flat Bench Dumbbell Press thumbnail
4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 3

CLOSE-GRIP SEATED CABLE ROW

4sets
8-12*reps
rest
Perform reps as 12,10,8,8.

EXERCISE 4

DUMBBELL FLYEYou’ll need: Dumbbells, Bench

Dumbbell Flye thumbnail
4sets
10reps
rest

EXERCISE 5

FACE PULLYou’ll need: Adjustable Cable Machine, Rope Attachment

Face Pull thumbnail
4sets
12reps
rest

EXERCISE 6

INCLINE BARBELL BENCH PRESSYou’ll need: Bench, Barbell

Incline Barbell Bench Press thumbnail
4sets
8-12*reps
rest
Perform reps as 12,10,8,8.

EXERCISE 7

CROSS-BENCH CABLE PULLOVER

4sets
12reps
rest

EXERCISE 8

UNDERHAND CABLE FLYE

4sets
12reps
rest
Brandon’s WEB links:
Brandon’s videos:
Brandon’s PHOTOS
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