Bench Press (5 rep week of 5/3/1)
45 x 5
55 x 5
65 x 5
Incline Db Press
20's x 15, 15, 15
Cable Crossover
10 (each arm) x 15, 15, 15
Tricep Dips
10, 10, 10, 10 (w/ 40lbs weight assist)
Rope Pressdown
20 x 15, 15
Lying Barbell Extension
20 x 15, 15
Cardio
20 min on stationary bike
Supplements:
Multivitamin
Fish Oil
BCAAs
Met Max
Macros:
Protein - 140g
Carbs - 160g
Fat - 35g
