STILL STAYING LIGHT ENOUGH WHERE YOU DONT RE - INJURE BUT DO 1-2WARMUP SETS THEN GO RIGHT TO YOUR HEAVY STUFF. TRUE STRENGTH TRAININGIS IN THE 3-5 REP RANGE, WHERE IT IS IMPOSSIBLE TO GET MORE WITHOUTBREAKING FORM.TRY TO GET 2-3 SETS OF EACH EXERCISE IN THAT RANGE.

 

SUPPLEMENT WITH CREATINE MONOHYDRATE / GLUTAMINE OR CELLMASS / SYNTHA 6PROTEIN POWDER / POWDERED GREENS / A GOOD PROBIOTIC TO HELP DIGESTIONWITH HIGH PROTEIN /

 

 

PREP YOUR KITCHEN with SLOW COOKER / TUPPERWAREYOU SHOULD SHOOT TO HAVE SOME TYPE OF GREENS WITH EVERY MEAL. IT DOES HELP WITH STRENGTH AND ENERGY LEVELS.

 

YOU'RE ABOUT 4 OZ MEAT (FISH / GROUND TURKEY / CHICKEN / PROTEINPOWDER (SHOULD NOT TAKE PLACE OF MEALS) / COTTAGE CHEESE / GREEKYOGURT // 8 OZ

 

SLOW CARBS (OATMEAL,POTATO,WHOLE RICE, PROTEIN PASTA)SPINACH / BROCCOLI / ASPARAGUS / BRUSSELS / ETC..

 

M - LEGS- Leg Ext / SQUAT OR LEGPRESS / OLYMPIC DEADLIFT / KICKBACKS / 1 LEGEXT or stepups or lungesT

 

T - CHEST- FLYES / INCLINE PRESS / D PRESS 1 ARM / CABLE FLYES / MACHINE BURNOUT

 

W - OFF

 

THUR - SHOULDERS/CALVES- D SHD PRESS / STANDING 1 LEG CALF RAISE / CABLE LATERALS / SEATEDCALF / REVERSE FLY / LEG PRESS CALVESFRONT RAISE

 

FRI - BACK /HAMS- ROMANIAN DEADLIFTS / PULLDOWNS / LEG CURLS / 1 ARM ROW / ROTARYKICKBACK or STEPUPS or LUNGES / PULLOVERS

 

SAT - BICEPS/TRICEPS- BAR CURLS / CABLE TRICEP EXT / PREACHER CURLS / DIPS / D CURLS / 1ARM TRICEP KICKBACK / MACHINE PREACHER BURNOUT / OVERHEAD ROPE EXTBURNOUTSUN - CARDIO