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.