Training-
Monday,Thursday -chest-tris
Dumbell bench press 5x 15/12/10/8/6
Incline barbell press 4x 15/12/10/8
Decline dumbell press 4x 15/12/10/8
Pec fly machine 3x15/15/12
Tris
Close grip 4x15/12/10/8
Rope pull down 3x15/12/10
Skull crushers 3x15/12/10
Dips 50 total
Tuesday, Friday
Dead lifts 5x20/15/12/10/8
Bent over barbell rows 4x15/12/10/8
Single are row 4x15/12/10/8
Latp pull down superset with benhind the neck 4x15/12/10/8
Biceps
Straight bar curls 4x 20/15/12/10
Ez bar curl 4x20/15/12/10
Hammer curl 3x 15/12/10
Dumbell single arm 3x15/12/10
Wensday, Saturday
Squats 5x20/15/12/10/8
Leg press 4x15/12/10/8
Lunges 4x15/12/10/8
Hamstring machine curl 4x 15/12/10/8
Shoulders
Military press 3x 15/12/10
Upright row super set with side lat 3x15/12/10
Shrugs 4x15/12/10/8
Read delts machine 4x15/12/10/8
Sunday - off
Diet
4am protein shake w/banana 30grams
5 pre-workout ( steel supplements )
Amp-AF , pump-AF
Intra-work out ADA-Anabolic
6:30am post-workout protein shake w/ glutamine
7:30 work/ 2 whole eggs 6 egg whites , handful of spinish, half advocato. 2 pancakes
10am handful of almonds, 6oz blueberrys
12:30 6oz steak, approx 8 spears of asparagus, brown rice
3pm 8oz chicken, Brussel sprouts , rice
6pm 6oz salmon green beans, half avocado
9pm protein shake w/ almonds and a banana.
10pm rested-AF and a melatonin, w/ glutamine.