Incline BB Bench Press:
45 x 12, 12
85 x 5
75 x 8, 8
Incline DB Bench Press:
25 x 12, 12
30 x 10
35 x 8, 8
Pushups:
4 x 15, 12, 12, 10
1 Arm Lateral Raise:
20 x 10
25 x 8, 8
Dips: (hammer strength)
90 x 10, 10, 10, 10
Rope Extension: (overhead)
50 x 12
70 x 12, 10, 10
Cardio:
30 min split between treadmill and crossramp
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
All Out (pre workout 2 scoop)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)
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