Tweetday ten workout back and shoulders
shurgs four sets of 14 35,45,55,60,dumbells
pull downs four sets of 15 65,80,90,100
upright rows four sets of 14 80,90,100,110
seated rows five sets of 12 90,100,110,120,130
good mornings three sets of 20 70,80,90
one hr cardio
meal one 9 egg whites 3 turkey back and oatmeal
meal two 70g myofusion
meal three 16 oz ground chicken
meal four 80g myofusion
meal five 16 oz ground sirloin with carrots
meal six 80 g casin shake
stated 20g extra glutime ed split and beta aline 20mg split