Chest & Back

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

WARMUP — 2 SETS
Walking Lunges: 1 minute, Back Extensions: 20 reps, Rotator Cuff: 20 reps

FRONT SQUAT with bands: (5) 2 x 135lbs

UPPER BACK WARM-UP — 3-5 SET SUPERSET
1 Arm Cable Rows: 12 x 8lbs
Pulldowns: 12 x 80lbs
Cable Side Laterals: 12 x 50lbs

BENCH PRESS
3 x 135lbs, 3 x 145lbs, 3 x 165lbs, 3 x 175lbs, 3 x 185lbs, 3 x 195lbs, 3 x 205lbs

10 SETS
Wide-Grip Pull-ups: 10 reps
Illegally Wide-Grip Bench: 20 x 135lbs
Cable Crossovers: 15 x 60lbs

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

Nutrition
11am – 10oz Chicken Breast,1 cup of sweet potato, nuts
7pm – 10oz chicken breast, 16oz veggie mix
8pm Carb Spike – peanut butter, banana 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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