Chest/Bi's/Tri's/Abs Routine B Rotation 5

Incline D.B Press
55-15,15,15
100-10,10,10

Dips15,15,15,15

Flat Bench (Bar)
185-12,12,10

Barbell curl
45-15,15
95-10,10

Tricep Straight Bar Press Down
65-15,15
100-10,10

Rope Curl
65-12
72.5-12

Lying D.B Ext.
35-12
45-10

Abs
Ab Machine90-12,12,12
Decline Crunch-12,12,12
Russian Twist-10,10
Broomstick twist - 10,10

Cardio = 30min. (post Training)

Macros
P-220
C-200
F-45
Fr-25


Suplements

1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro2)Fishoil

3)OxyElitePro

4)Fish oil-----Huma Pro for extra protein with sardines

5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4

Intra W/O BCAA'S Creatine after Strength Training

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB