Hopefully this will keep me motivated to keep my diet as strick as possible.
-note- i dont take fat burners
wednesday:Shoulders, Triceps and Biceps
Decline db press: 2 x 6-8 reps
Dips : 2 x 6-8 reps
Flat Db Press: 2 x 6-8 reps
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
*Standing side Lateral Raises : 2 x 10 reps
*Standing front Lateral Raises : 2 x 10 reps
Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps
Squats : 2 x 6-8 reps
*Hack Squats : 2 x 6-8 reps
*Leg Press: 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps
(Each excersise will be done with great form and GREAT focus on the muscle which is being worked out, also failure with good form is a must!)
*= alternate each every week
Last edited by beastin v6; 08-17-2002 at 12:24 PM.
Cardio will be done 4-5x weekly.on an empty stomach..45minutes..
I will warm up 15 minutes at a speed of 4-4.5mph..then run 15minutes at 6-7mphs..then 15minutes at 4.5mphs till cool off.then go home eat, and wait 2 hours prior cardio and lift.
KETO..high fat low carbs..carb up on the weekends..
weekdays: 2000 calories.
Last edited by beastin v6; 08-17-2002 at 12:31 PM.
MONDAY : 8/19/02
My diet is going as planned..did my cardio 45m as planned..