Jordon Mezzone's Training and Diet Plan

The training plan is as follows:
MONDAY - BACK

• Lat Pull Downs*4 warm-up sets, 12-15 reps


• Seated Cable Rows*2 sets 12-15 reps


• *After Lat Pull Downs go immediately into Seated Cable Rows for 2 sets


• T-Bar Rows2 sets 12-15 reps


• Narrow Grip Pull Downs2 sets 12-15 reps


• Barbell Row2 sets 12-15 reps, then 8-12 reps Drop Set


• Straight Arm Pull Downs2 sets 15-20 reps

TUESDAY - CHEST/BICEPS
CHEST:

• Incline Smith Machine4 warm-up sets


• Incline Bench Press3 sets 12-15 reps, then 8-12 reps Drop Set


• Incline Dumbbell Fly3 sets 10-12 reps, then 10-12 reps Drop Set


• Cable Cross Over2 sets Triple Drop Set


• Pec Deck2 sets 12-14 reps, then 10-12 reps Drop Set


• 
  

BICEPS:

• Dumbbell Standing Curls3 warm-up sets


• Dumbbell Standing Curls3 sets Triple Drop Set, 8-10 reps per drop


• Preacher Curls3 sets Triple Drop Set, 8-10 reps per drop

WEDNESDAY - OFF
THURSDAY - SHOULDERS/TRICEPS
SHOULDERS:

• Lateral Side Raises3 warm-up sets


• Lateral Side Raises**3 sets increase weight and then down


• **Example: 25lbs - 20 reps, then 35lbs - 20 reps, then 45lbs - 20 reps, then back to 35lbs - 20 reps, then to 25lbs - 20 reps


• Seated Shoulder Press3 sets 15-20 reps


• Bent Over Raises (Rear Delt)**3 sets increase weight and then down


• **Example: 25lbs - 20 reps, then 35lbs - 20 reps, then 45lbs - 20 reps, then back to 35lbs - 20 reps, then to 25lbs - 20 reps


• Front Barbell Raises or 45lb Plate2 sets FAILURE


• 
  

TRICEPS:

• Straight Bar Push Downs3 warm-up sets


• Straight Bar Push Downs3 sets Triple Drop Set, 8-10 reps per drop


• Dips3 sets FAILURE


• Skull Crushers3 sets Triple Drop Set, 8-10 reps per drop

FRIDAY - LEGS
QUADS:

• Leg Press*4 warm-up sets, 20-25 reps or FAILURE


• Leg Extensions*4 sets 20-25 reps or FAILURE


• * After Leg Press set go immediately into Leg Extensions for 4 sets


• Hack Squats2 sets 20-30 reps


• Hack Squats Wide Stance (Feet Pointing Outward)2 sets 20-30 reps


• Front Squats2 sets 15-20 reps


• Single Leg Lunges2 sets 15-20 reps each leg


• 
  

HAMSTRINGS:

• Lying Leg Curls*4 warm-up sets, 15-20 reps "GO ALL OUT"


• Stiff Legged Deadlifts*4 sets 12-15 reps "GO ALL OUT"


• *After Lying Leg Curls set to immediately into Stiff Legged Deadlifts for 4 sets


• Lying Leg Curls3 sets 12-15 reps


• Partial Lying Leg Curls (Short movement about 8 inches)3 sets Triple Drop Set

Saturday - Work on any areas that really need any extra attention, so for me at the moment forearms and biceps.
Diet plan
Breakfast - Oats with banana/Apple. Protein shake. Vitamins/omega tablets/green tea extract tablets.
Snack - Greek Yoghurt with Mixed Berries
Lunch - Lean chicken Breasts - salad
Snack - Boiled Eggs x4 - Creatine shake
Dinner - Varies: tuna salads / steaks/ omelettes/ salmon/ homemade turkey burgers/ home made beef burgers/ home made protein pizzas.
Pre Bed - Protein shake.
Cheat meal: A lot of people will have a cheat day. I tend to stick to a meal once every 2 or 3 weeks if I'm not craving its simple.... I won't have one, it really depends on what I'm in the mood for as well, sometimes it will be some sweets other times a cheeky takeaway. I think sometimes we do need one once in a while just to keep us sane and give the body a kick to shock it.