Friday February 10, 2012

External rotation 3 Sets of 8-12
Push Press 3 Sets of 8-12
Arnold Dumbbell Press 3 Sets of 8-12
Seated Bent over rear delt raise 3 Sets of 8-12
Preacher Curl 3 Sets of 8-12
Dumbbell Alternative Bicep Curl 3 Sets of 8-12
Ab Wheel 3 Sets of 8-12
Knee to Hip Raises 3 Sets of 8-12

Meal 1:
Coffee and protein bar
Meal 2:
Banana
Meal 3:
Chicken and Spinach
Meal 4:
Pre-workout Whey Protein Shake
Meal 5:
Post-Workout Protein Shake
Meal 6:
Chicken and Broccoli