Day one:
(Reps/weight/sets)
I say 10-12 reps but every set is done to failure
20-30minutes of cardio everyday
Chest shoulders and biceps
Pec deck 10x 215lbx4
Incline press machine 10 90lb x3 + dropset
High to low cable flies
4x40lbsx10-12
Preacher curl machine 10-12x170lbx4/failure
Rope hammer curl 10x87.5lbx3-4
straight bar cable curl 10x92.5x3/failure + dropset
Dumbbell lateral raise 12x30x3
Cable lateral raise 12x20x3
Dumbbell shoulder press 8-10x75lb x3
Day two back and triceps
Cable Lat pull down 12x230lbx4
Barbell row 8-10225lbsx3 + dropset
Underhand grip pullups 3sets to failure
Close grip cable row 12x190lbsx4
Single arm tricep extension 12x32.5x3
Incline bench skull crusher
12x90lbsx 3 + dropset
Tricep straight cable pushdown
10x80lbsx3 + dropset
ISO rear delt cable flies 12x17.5x3
Legday
Hack squat
10x320lbx3
ISO leg extension 10x 110lbx3
Hamstring curl
10x 155lbx3
Calf extension
15-20x300lbsx3-4
Arm day - repeat the bicep, tricep and shoulder workouts add forearm curls
Chest and back - repeat chest and back workouts previous days
Rest day & repeat
FOOD INTAKE