Seated Military Press:
2 warms
60x 8, 8, 8, 8, 10
Seated Lateral Raise:
10 x 12
15 x 10, 10, 10
DB Front Raise:
15 x 12, 12,10
-SS-
DB Rear Delt:
15 x 12, 12, 10
BB Curl:
30 x 12
40 x 10
60 x 6, 6, 6
Rope Curl:
50 x 12
70 x 12
80 x 10, 10
Macros:
45g Fat
170g Protein
150g Carbs
Supplements:
Multi-V
Vit-C
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
You see this is not the way it actually works in the abdominal exercise. And this is where a lot of people end up making several deadly mistakes due to which they might ruin their chances of ever getting muscles.
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