Chest and Back Workout

A.M ABZ
100 Ab Wheels – 4×25 reps, 5×8 Heavy Cable Crunches

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

5 TRI-SETs
V-Bar Cable Rows: 15 x 120lbs, Arrows: 15 x 25lbs, Dumbbell Shrugs: 15 x 45lbs, Rotator Cuff Progression: 10 each direction x 5lbs

Chest Press: (4) 10 x 100lbs
8 Tri-Sets
Dip Machine:15 x225lbs, Chest Fly’s deep: 15 x 35lbs, Cable Pullovers: 15 x 100lbs

P.M ABZ
Weighted Crunches: 8 sets 25 reps, Straight Leg Lifts: 5 sets of 25 reps
Nutrition
11am – 10oz Chicken Breast / 2 cup veggies / nuts
6pm – 10oz Ground Turkey / 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.

Back into my normal routine of nutrion and exercise. Had a week of good eating and a week of doing most of my workouts now on to the next challenge.

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