Lawrence Ballenger Workout Routine and Diet

The Athletic Build Workouts 0

Workout Routine:Lawrence Ballenger workout

Monday – Legs 4 sets of 8-10 reps

Leg extensions
Squats (1 extra set of 1-3 heavy reps)
Leg Press (1 extra set of 1-3 heavy reps)
Leg Press Calf raises
Hack Squats
Single Leg Leg Press
Single Leg Leg Extensions

Tuesday- Back 4 sets of 8-10 reps

A.M. CARDIO-15 100yrd Sprints

P.M. Back 4 sets of 8-10 reps
Pull Ups
Lat Pulls
Wide Grip Barbell Rows (1 extra set of 1-3 heavy reps)
Dead Lifts (1 extra set of 1-3 heavy reps)
Cable Rows
Hammer Strength High Rows
Single arm Neutral Grip Lat Pulls
Shrugs



 

Wednesday – Chest 4 sets of 8-10 reps

Incline Bench Press
Flat Bench Press (1 extra set of 1-3 heavy reps)
Incline Dumbbell Press
Incline Dumbbell Flys
Cable Flys
Cable Press
Pec Deck
Incline Hammer Strength
Decline Hammer Strength

Thursday- Hamstrings / Calves 4 sets of 8-10 reps

Leg Curls
RDL’s
Reverse Hack Squats
Hip adductors
Hip abductors
Standing Calf Raises
Seated Calf Raises
Walking Lungs

Friday- Shoulders 4 sets of 8-10 reps

A.M. Cardio 3-5mile jog
P.M. Shoulders
Lateral raises
Front raises
Upright Rows
Arnold Press
Seated Barbell Military Press
Hammer Strength Shoulder Press
Shrugs



 

Saturday- Biceps / Triceps 4 sets of 8-10 reps

Standing Bicep Curls
Weighted Dips
Reverse Curls
Reverse Tricep Pull downs
Preacher Curls
Skull Crushers
Drag Curls
Cable tricep pull downs
Zottamen Curls
Single Arm overhead Tricep extensions

Lawrence Ballenger Workout and diet

Diet

Meal 1  

1 cup Liquid Egg whites
2 scoop Dymatize ISO 100
1 cup oats
2 servings of fish oil

Meal 2

6 egg whites
4 whole eggs
½ cup veggies
1 serving of Dymatize Elite Mass

Pre workout shake

2 scoops Dymatize ISO 100
½ cup of oats
2 scoops Dymatize Xpand 2x

WORKOUT

Post Workout

2 scoop Dymatize ISO 100
60G dextrose
2 fish oil tablets

Meal 3

16oz sirloin steak
1 cup brown rice
1 cup of brocolli
2 servings of fish oil

Meal 4

16 oz Chicken Brest or Salmon
2 Tbsp. Natural Peanut Butter
½ cup cottage cheese

Meal 5

16 oz Steak or Chicken
2 servings of fish oil

Meal 6

1 serving of Dymatize Elite Mass
1.5 Tbsp. Flax Seed Oil

Lawrence Ballenger Workout and diet

Top 10 foods in his kitchen:

  1. Sirloin Steak
  2. Chicken Brest
  3. Eggs
  4. Broccoli
  5. Tilapia
  6. Salmon
  7. Bison
  8. Red Potato’s
  9. Sweet potatoes
  10.  Pop Tarts



 

Lawrence Ballenger
Facebook: https://www.facebook.com/LawrenceBallenger
Twitter:https://twitter.com/nextbigthing17
YouTube:https://www.youtube.com/user/lawrenceballenger
BodySpace:https://bodyspace.bodybuilding.com/lawrence_ballenger/

Article Source: Lawrence Ballenger Interview

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