Workout
Back & Biceps
Back
Deadlifts 180/12, 270/10, 270/10, 270/10, 270/10
Standing Neutral Grip T-bar Rows 90/12,135/15, 180/10, 180/10
Neutral Grip Lat-pulldowns 120/12, 140/10, 160/10, 160/10
Seated Wide Neutral Grip cable rows 100/15, 100/15, 100/15
Biceps
Cambered bar wide grip barbell curls 50/12,50/12, 50/10, 50/10
1-arm cable curls 20/15, 30/12,30/10, 30/8
1-arm seated DB Preacher Curls 15/10,15/10, 15/8
Diet & Supplementation
Meal 1: , 1 scoop Cellucor Nitro-sport protein
Meal2 2 cups watermelon, 4oz spinach, 6oz chicken, 3 whole eggs, 1 cup egg beaters, 12 almonds
Meal3:8oz chicken, 4oz yams, 1 medium Apple
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 2 cups broccoli
Meal7:4 caps Cellucor R3, 2 caps Cellucor p6, 2 scoops Casein Protein powder
