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New split: 20 rep squat routine - starting on day 3
Chest, Shoulders & Triceps
Chest
Flat Bench Press
wu
15 x bar
10 x 25s
10 x 35s
5 x 45s
5 x 45s
5 x 45s
5 x 45s
5 x 45s
incline db press
wu
15 x 20s
10 x 35s
5 x 45s
5 x 50s
5 x 50s
5 x 50s
5 x 50s
pec deck
wu
10 x 130
8 x 160
5 x 160
8 x 145
Shoulders
seated military db
wu
15 x 20s
5 x 35s
5 x 40s
5 x 40s
5 x 40s
5 x 40s
3 x 40s
side raises
10 x 10s
10 x 10s
8 x 10s
Triceps
cgbb
wu
15 x bar
10 x 10s
10 x 10s
5 x 20s
tri cable pull-downs
wu
10 x 40
10 x 55
10 x 65
8 x 65
5 x 65
3 x 50 crunches
Felt good - I'm going to like this split
Diet Calendar Entries for 23 March 2011:
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1706 kcal
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Fat: 53.20g | Prot: 173.99g | Carb: 135.82g.
Breakfast: 2% Fat Milk, Whey Protein Isolate. Lunch: apple, Whey Protein Isolate. Dinner: Multigrain Bread, Wieners. Snacks/Other: Whey Protein Isolate. more...
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3308 kcal
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Activities & Exercise:
Weight Training (moderate) - 1 hour and 30 minutes, Resting - 7 hours and 30 minutes, Sleeping - 8 hours, Driving - 1 hour, Desk Work - 6 hours. more...
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