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Shia LaBeouf



Daily Diet Plan
Meal 1 - Breakfast
8 egg whites
Large bowl of oatmeal

Meal 2
Protein Shake
Your protein shake should be a high protein, high carb, low sugar.

Meal 3
Large chicken breast
Pasta

Meal 4
Protein Shake

Meal 5
Steak
Baked potato
Broccoli

Meal 6
Protein Shake


Training Plan
Day 1 - Back
  • Chins 4 sets 8 - 10 reps
  • Power cleans 4 sets 8 - 10 reps
  • Bent over Rows 4 sets 8 - 10 reps

Day 2 - Chest
  • Bench Press 4 sets 8 - 10 reps
  • Incline Dumbbell Press 4 sets 8 - 10 reps
  • Incline Dumbbell Flyes 4 sets 8 - 10 reps
Day 3 - Legs
  • Leg extensions 4 sets 8 - 10 reps
  • Leg Curls 4 sets 8 - 10 reps
  • Squats 4 sets 8 - 10 reps
  • Calf raises 4 sets 8 - 10 reps

Day 4 - Plyometrics
This day would consist of a full-body workout using plyometric movements with the focus being on core strength and stability, speed and agility.

Day 5 - Shoulders
  • Military Press (Front Press) 4 sets 8 - 10 reps
  • Arnold Press 4 Sets 8 - 10 reps
  • Bent lateral raise 4 sets 8 - 10 reps
  • Side lateral raise 4 sets 8 - 10 reps

Day 6 - Arms
  • Barbell Curls 4 sets 8 - 10 reps
  • Triceps Pushdown 4 sets 8 - 10 reps
  • Dumbbell Curls 4 sets 8 - 10 reps
  • Kickbacks 4 sets 8 - 10 reps
  • Concentration Curls 4 sets 8 -10 reps
  • Lying Triceps Press 4 sets 8 - 10 reps

Day 6 & 7 - Plyometrics (As day 4)

By: Brian Bullman (bodybuilding.com)
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