Pull Ups:
10, 10, 10, 8
Single Arm DB Row:
30 x 12, 12
55 x 8, 8, 6
Rope Pulldown:
110 x 12
140 x 12
150 x 12, 10
Straight Arm Pulldown:
100 x 12
110 x 10, 10
SLDL:
95 x 12
115 x 12, 10
Lying Single Leg Curl:
20 x 12
25 x 12
30 x 8, 8, 8
Cardio:
20 min post workout
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
Then, pull your abs in and be sure your neck remains in line with your spine. Breathe in via your nose even though keeping your back straight and then breathe out when pulling your navel up and in without moving your spine. Do this twelve times and repeat for three sets to obtain a good abdominal and core workout.
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