Week 1, Day 2:
Chest & Triceps Workout
PM Workout
Flat Dumbbell Press:
55x10x3
85x8
95x6
Incline Flyes:
45x10
50x10
Straight Arm Pullover:
60x12,12
Rope Extension:
90x12
100x12
105x10
Lying Cable Extensions:
50x12,10,8
Seated Overhead Dumbbell Extension:
50x12,10,8
Cardio: 20 minutes
Meals and supplements for the day.
Breakfast:
Egg Whites
Oats
Coffee
1g Fish Oil
Meal 2:
Chicken Alfredo with Whole Wheat Noodles
Lunch:
Chicken
Broccoli
1g Fish Oil
Pre-Workout:
Chicken
Brown Rice
Broccoli
1 Hour post meal 1 scoop K-Otik Orange Ambush
EFX L-Carnitine
Post-Workout:
EFX IGF 33, EFX Kre-Alkalyn, and EFX LG5
Dinner:
Fish
Salad/Olive Oil
Sweet Tatter Fries