know what needs fixxed. I am open to any and suggestions.
I wo at 6:15 am M-F and I take PW/AP/JW and Retain 30 minutes prior. Eat about 6 hardboiled eggs afterwards (college sells them to me at 5 cents a piece). then I eat oats, protein and all the normal stuff.
Monday: I do sets like (12-8-6)
Bench
Incline Fly
Decline Press
Seated Shoulder Press
Lateral Raise
Pullovers
Shrugs
Seated Tri-Extension
Tri-pushdown
Abs
30 Minutes Cardio = 4 to 4.5 miles
Tuesday:
Squat
Lunge
Side Lunge
Bent over row
Lat pulldown
Upright row
Bicep curl
Reverse Curl
Standing calf raise
Wednesday: Off day
Abs
30 Minutes Cardio = 4 to 4.5 miles
Thursday:
Bench
Incline press
Chest Fly - Cables
Seated shoulder press
Front raise
Bent over reverse raise
Skull busters
One arm tri-extension
Friday:
Front Squat
Reverse Lunge
One arm row
Close grip pulldown
Hammer curl
Preacher curl
Wrist curl
Wrist extensio
Abs
30 Minutes Cardio = 4 to 4.5 miles
I wo at 6:15 am M-F and I take PW/AP/JW and Retain 30 minutes prior. Eat about 6 hardboiled eggs afterwards (college sells them to me at 5 cents a piece). then I eat oats, protein and all the normal stuff.
Monday: I do sets like (12-8-6)
Bench
Incline Fly
Decline Press
Seated Shoulder Press
Lateral Raise
Pullovers
Shrugs
Seated Tri-Extension
Tri-pushdown
Abs
30 Minutes Cardio = 4 to 4.5 miles
Tuesday:
Squat
Lunge
Side Lunge
Bent over row
Lat pulldown
Upright row
Bicep curl
Reverse Curl
Standing calf raise
Wednesday: Off day
Abs
30 Minutes Cardio = 4 to 4.5 miles
Thursday:
Bench
Incline press
Chest Fly - Cables
Seated shoulder press
Front raise
Bent over reverse raise
Skull busters
One arm tri-extension
Friday:
Front Squat
Reverse Lunge
One arm row
Close grip pulldown
Hammer curl
Preacher curl
Wrist curl
Wrist extensio
Abs
30 Minutes Cardio = 4 to 4.5 miles
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