Side Lateral
20-15,15
40-8
45-8
50-7
25-12
Bar Shrugs
135-15
185-15
225-12
275-8,12
High in. Db Press
50-15
70-10
25-12
Bar Shrugs
135-15
185-15
225-12
275-8,12
High in. Db Press
50-15
70-10
80-10,10
Dips (BW)
20,20,20,20
Rope
50-15
72.5-10,10
Dips (BW)
20,20,20,20
Rope
50-15
72.5-10,10
85-9
Rev. Pressdown
50-20
72.5-12,12
Rev. Pressdown
50-20
72.5-12,12
85-10
Cardio-Sprints 35minutes
Macros
P-220
C-190
F-45
Fr-25
Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
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
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB
Cardio-Sprints 35minutes
Macros
P-220
C-190
F-45
Fr-25
Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
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
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB
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