Friday February 17, 2012

TGIF

Dead lift: 3 sets of 8-12 Reps
Wide-Grip Lat Pull down: 3 Sets of 8-12 Reps
Dumbbell Pullover: 3 Sets of 8-12 Reps
One-Arm Dumbbell Row: 3 Sets of 8-12 Reps
Lying T-Bar Row: 3 Sets of 8-12 Reps
Middle Back Shrug: 3 Sets of 8-12 Reps
Smith Machine Shrug: 3 Sets of 8-12 Reps

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