Originally Posted by
gusto77
Incline dumbbell press
2 x warm ups
80s x 8
100s x 8
120s x 8
140s x 6
Decline HS press
1 x warm up
2 pps x 12
3 pps x 12 x 3
Peck deck/ machine press
1 x warm up
160 x 15/ 150 x 12
175 x 15/ 150 x 12
190 x 15/ 150 x 10
Cross bench pullover
1 x warm up
75 x 12 x 2
HS preachers
1 x warm up
70 x 12
80 x 10
90 x 8
Machine curls
1 x warm up
100 x 12 x 3-----> 60 x 10 (last set only)
20 min cardio
Meal 1: 50 gm whey, 2 tbs natural PB
Meal 2: tuna wrap on wheat
Meal 3: 8 oz beef, 8 oz sweet potato
Meal 4: 8 oz beef, 8 oz sweet potato
Meal 5: 50 gm whey, 2 tbs natural PB