Seated Bar Press
65-15,15
135-8,8,8

Seated Side Lateral
15-15
30-10
35-10,10

Front Raise
25-15
40-12,12,12

V-grip Pressdown
70-15,15
85-12
100-10,10

Db Ext.
50-15
70-12,12,12

1arm underhand pulldown
20-15
25-12

Cardio-Sprints

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'S
Creatine after Strength Training
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB