Monday: Back 1) Chins: 4x8 2) Lat pulldowns: 4x12 3) Incline cable rows: 3x12 4) Regular cable low rows: 3x12 5) Barbell rows: 3x12 6) Hyperextensions: 3x25
Tuesday: Legs 1) Squats: 2x15, 2x10, 1x8 2) Leg Press: 3x12 3) Lunges: 5x20 4) Leg ext: 4x15 5) Leg Curls: 4x12, superset with hamtracker, 4x12 6) Stiff-leg deadlifts with a slight bend 3x12
Meal 1 - 5 egg whites with oatmeal and an apple. Meal 2 - 4-5oz of chicken breast with large red potato. Meal 3 - Large green salad with almonds. Meal 4 - 4-5oz of fish with 1 cup brown rice. Meal 5 - 4-5oz of lean beef with large green salad. Meal 6 - 5 egg whites.
