Tuesday, June 5, 2012
Chest/Bi's Routine C-Rotaion4
Good Chest and Bi workout tonight!!!
Flat Db Press
55-15
70-15
100-10,10,10,9
Slight Inc.Db press
70-15,15
100-9,8
In. Flye
40-15
60-10
65-10
Hammer Curl
30-15,15
55-7,7,7
Close Curl
40-15
70-10
80-10
90-9
1 arm Cable curl
25-12
35-10
Weighted Torso Twist Machine
130-12 ps
150-12ps
180-12ps
Decline Russian Twist with 25lb plate
50,50,50
Side bend over Back ext. Bench
45-12,12,12
Rope batter Swing
35-12ps,12ps,12ps
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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