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Im going to try what i got out of Arnolds body building encyclopedia lol...
DIET:
2 eggs poached, can of tuna, slice of bread and glass of milk
chichen breast, rice n salad or pasta n chicken breast and fresh juice with it
meat, fish, or chicken, with baked potato and salad, or rice and vegies and a glass of milk
inbetween weight gainer shake i guess
ROUTINE
1# Mon n Thurs
Bench Pr
Inc Pr
Pec deck
50 chin ups
bent over row or back row
deadlifts 3 sets of 10 - 6 - 4
abs
#2
Tues n Fri
clean n press
dumb lat raises
heavy upright row, 3 of 10,6,4
push presses, 3 of 10 6 4
concentration curls
incline curls
reverse curls barbell
french press
cable extensions
abs
#3 WEd n Sat
Squats
leg curls
leg extension
calf raise 5 sets of 15
hyper extensions for lower back n abs
DIET:
2 eggs poached, can of tuna, slice of bread and glass of milk
chichen breast, rice n salad or pasta n chicken breast and fresh juice with it
meat, fish, or chicken, with baked potato and salad, or rice and vegies and a glass of milk
inbetween weight gainer shake i guess
ROUTINE
1# Mon n Thurs
Bench Pr
Inc Pr
Pec deck
50 chin ups
bent over row or back row
deadlifts 3 sets of 10 - 6 - 4
abs
#2
Tues n Fri
clean n press
dumb lat raises
heavy upright row, 3 of 10,6,4
push presses, 3 of 10 6 4
concentration curls
incline curls
reverse curls barbell
french press
cable extensions
abs
#3 WEd n Sat
Squats
leg curls
leg extension
calf raise 5 sets of 15
hyper extensions for lower back n abs
