Golden Era Chest & Back

Warmup: GHD: 15 reps, Back Extensions: 15 reps, Weighted crunches: 25 reps
Then: 1 set :Walking Lunges: 2-3 minutes

A.M ABZ
100 Ab Wheels – 4×25 reps, 5 sets Heavy Cable Crunches
8 x 150lbs
SQUAT:
Front Squat 5 count pause: 1 x 95lbs, 1 x 145lbs, 1 x 195lbs

Incline Bench Press: Warmup: 20 reps with bar
6 Super-set
5 reps — Close Grip to 20 reps — Illegally Wide Grip: 135lbs
10 Wide Grip Pull ups

6 Super-sets
Dips: 15 reps, Chest Fly’s deep: 12 x 35lbs, Dumbbell Pullovers: 15 x 45lbs

4 Supersets
Cable Crossovers:15 x 70lbs, Seated Rope Rows: 20 x 100lbs

Conditioning 400m Lunges

P.M ABZ
Weighted Crunches: 8 sets 25 x 25lbs, Straight Leg Lifts: 6 sets of 25 reps

Nutrition
12pm – Cheat Meal – 5 Sweet Potato Protein Pancakes
6pm – 10oz Chicken Breast / 2 cup veggies / avocado
8pm Carb Spike – 2 Bananas / 1 Scoop of Level-1

Supplements
Multi-Vitamin
Full Mega
Pre
MegaWatt V2 PreWorkout
AlphaSurge DRV
Post
BCAA
Check out the stack I’m currently on.

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