5 minutes warm up on treadmill @ 5.0mph

Shoulders & Traps

Exercise

Arnold Press - 8 reps, 3 sets - 50lb weights

Side Lateral Raise - 8 reps, 3 sets - 17.5lb weights

Incline Front Raise - 10 reps, 3 sets - 32.5, 42.5, 32.5lb weight

Bent-Over Rear Delt Fly - 8 reps, 3 sets - 50lb weight

Upright Row & Shrugs - 8 reps, 3 sets - 50lb weight

Cardio

Interval training - 30 minutes on the Elliptical

Abdominal training - 8 reps, 3 sets - Abdomitwist - 60lbs

Abdominal training - 8 reps, 3 sets - Cruncher - 50lbs

Food

Protein shake after workout - 1/2 grilled chicken breast

Dinner 1 cup of broccoli

1/2 chicken breast

1/2 protein shake

1/4 cup of brown rice (yuck)

Supplements

Isolated protein - Isopure Protein (meal replacement)

Phosphagen 1 serving

L-Glutamine 1 serving

Multivitamin 1 capsule

Creatine (Not today)

Lipo6 - fat burner 2 capsules breakfast and lunch

Biotin – 2 capsules

5 minutes warm up on treadmill @ 5.0mph

Quads & Calves Day

Exercise

Front Squats - 8 reps, 3 sets - 50lb weights

Leg Press - 8 reps, 3 sets - 50lb weights

Walking Lunges - 8 reps, 3 sets - 50lbs weight

Leg Extensions - 8 reps, 3 sets - 50lb weight

Standing Calf Raises - 8 reps, 3 sets - 50lb weight

No abs today

Cardio

Interval training - 30 minutes on the Elliptical

Food

B - Protein shake after workout

S - Yogurt

L - Soup (chicken)

S – Apple, ½ can of albacore tuna

D - Grilled Chicken breast 1/2, 1 cup of broccoli, 1/2 baked potato

S- Protein shake or bar 1/2

Supplements -

Isolated protein - Isopure Protein (meal replacement)

Phosphagen 1 serving

L-Glutamine 1 serving

Multivitamin 1 capsule

Creatine (Not today)

Lipo6 - fat burner 2 capsules breakfast and lunch

Biotin – 2 capsules