Back & Triceps

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, 4 x 25 sit-ups

4 SET SUPERSET
Pull-ups: 10 reps
Dips: 15 reps
4 SET SUPERSET
Seated Rows: 15 x 150lbs
Straight Bar Pushdowns: 20 x 100lbs
4 SET TRI-SET
Chest Supported Row w/ DBs: 15 x 25lbs
Elbows-In Tricep Press Incline w/ DBs: 10 x 25lbs
Elbows-Out Tricep Press Incline w/ DBs: 10 x 25lbs
P.M ABZ
Weighted Crunches: 8 sets 25 reps, Straight Leg Lifts: 5 sets of 25 reps

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

Nutrition
11am – 10oz Chicken Breast,16oz veggies, nuts
7pm – 10oz chicken breast, 16oz veggie mix, nuts
8pm Carb Spike – peanut butter, banana

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