Chest & Back

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 170lbs, Cable Arrows: 15 x 30lbs, Cable Shrugs: 20 x 170lbs, Rotator Cuff Progression: 10 each direction x 5lbs

Machine Press: 10 x 140lbs, 8 x 160lbs, 6 x 180lbs, 4 x 200lbs

8 Tri-Sets
Dips:15 reps, Machine Chest Fly’s: 15 x 70lbs, Cable Pullovers on bench: 15 x 120lbs

P.M ABZ
Weighted Crunches: 8 sets 25 reps, Straight Leg Lifts: 5 sets of 25 reps

Nutrition
11am – 4 whole eggs, 2 egg whites, 1 cup of sweet potato, ¼ butter
7pm – 3 Burger patties, 2 small sweet potato’s, greens
8pm Carb Spike – peanut butter, sweet potato and 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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