BB Military Press:
2 warms
50 x 5
60 x 3
70 x 2
75 x 1
80 x 1
90 x 2
1 Arm Cable Lateral Raise:
15 x 12, 12
25 x 10, 8, 8
DB Rear Delt Raise:
15 x 12, 12, 12
-SS-
BB Upright Row:
50 x 12, 12, 12
Hammer Curl:
15 x 12
20 x 10
35 x 6, 6 ,6
Close Grip EZ Curl:
40 x 12
60 x 8, 8, 8
Cardio:
25min post workout
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
The abdominal exercises plan must have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and make one either gain or lose weight.
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