Thursday Feb 4th
Workout-Triceps, Chest, Abs
Triceps
Lying Triceps Ext. 50/12, 50/12, 70/12, 90/10, 90/8
Close Grip BP 135/12, 205/6,205/6, (205/6+135/10)
V-Bar Triceps Pressdowns 80/10, 80/10, 80/10
1-arm overhead DB Triceps Ext. 25/12, 25/10, 25/8
Weighted Bench Dips 45/12, 45/12, 45/15
DB Kick Backs 20/15, 20/15
Chest
DB Flys 30/35, 30/30, 30/25
+
Incline Push-Ups 0/25, 0/25, 0/20
Decline BP 135/10, 135/12, 135/14
+
DB Pullovers 50/12, 50/12, 50/12
ABS
Hanging Leg Raises 0/20, 0/20, 0/15
+
Weighted Knee Raises 20/20, 20/15, 20/20
+
Bench Leg Raises 0/35, 0/35, 0/35
Diet & Supplementation
Meal 1: , 1 scoop Cellucor Nitro-sport protein
Meal2 1 medium Grapefruit, 4oz spinach, 6oz chicken, 3 whole eggs, 1 cup egg beaters, 12 almonds
Meal3:8oz chicken, 4oz yams, 1 orange
Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor P6 Extreme
Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, 4 tabs Cellucor R3
Meal 4: 1/2 cup white rice, 6oz chicken
Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers
Meal 6:4oz chicken, 1 cup green beans
Meal7:4 caps Cellucor R3, 2 caps Cellucor p6, 2 scoops Casein Protein powder
.jpg)