Chest and Bi's--4 Day Split-Routine A- Rotation-1

In. Db Press (Used Hammer Strength in. Machine)
50-15,15
90-10
115-8,7,7

Flat Bar
135-15,15
225-10,8

Push-ups
30,30,30,30

Bar Curl
45-15
65-15
115-5,5,5

Rope Curl
57-15
72-10,10
95-9

Con. Curl
30-10
40-10

Cardio - - 35min SS



Macros
P-220
C-190
F-45
Fr-25


Supplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro
2)Fishoil
3)OxyElitePro
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode
Intra W/O BCAA'SCreatine after Strength Training
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB