Monday Chest and Triceps - Flat Bench Press - Incline Press - Peck Deck - Cable Crossover - Incline Flies
Tuesday Back and Biceps - Cable Back Pull Down - Cable Front Pull Down - Dumbbell Rows - Dead Lift - Pull Ups
Wednesday Legs - Leg Press – Squats - Calf Raises - Lateral Raises - Lateral Lunges
Thursday Shoulders and Traps - Dumbbell Press - Side Raises - Front Raises - Reverse Peck Deck - Military Press
Friday Forearms, ABS, Torso (Lower Back) - Swiss Ball Exercises - Bar Bell Curls - Superman’s
Saturday REST
Sunday REST
Each exercise should be done in 3 sets and 8 reps, each day you should not work out for more than an hour
Dietary Requirements
Breakfast - 2 Toasts Egg Cooked in Microwave
Mid Morning Snack- Protein Shake (Maxi Muscle Pro Gain)
Lunch - Tuna Sandwich or Baguette (try and get meat in you)
Mid Afternoon Snack - Protein Shake
Before Gym have Meal - aim at having a lot of Carbs that include Potatoes, Bread, Pasta, Rice have these with some sort of meat like chicken fish tuna
After Gym Snack - Boiled or poached egg on Toast
Steroids
Monday 1ml of Suston250 and 2ml Viromon
4 Tablet Dbol a day (An Hour before Training)
Tuesday 4 Tablet Dbol a day
Wednesday 4 Tablet Dbol a day
Thursday 4 Tablet Dbol a day
Friday 1ml of Suston250 and 2ml Viromon
4 Tablet Dbol a day
Saturday
Sunday
Tuesday Back and Biceps - Cable Back Pull Down - Cable Front Pull Down - Dumbbell Rows - Dead Lift - Pull Ups
Wednesday Legs - Leg Press – Squats - Calf Raises - Lateral Raises - Lateral Lunges
Thursday Shoulders and Traps - Dumbbell Press - Side Raises - Front Raises - Reverse Peck Deck - Military Press
Friday Forearms, ABS, Torso (Lower Back) - Swiss Ball Exercises - Bar Bell Curls - Superman’s
Saturday REST
Sunday REST
Each exercise should be done in 3 sets and 8 reps, each day you should not work out for more than an hour
Dietary Requirements
Breakfast - 2 Toasts Egg Cooked in Microwave
Mid Morning Snack- Protein Shake (Maxi Muscle Pro Gain)
Lunch - Tuna Sandwich or Baguette (try and get meat in you)
Mid Afternoon Snack - Protein Shake
Before Gym have Meal - aim at having a lot of Carbs that include Potatoes, Bread, Pasta, Rice have these with some sort of meat like chicken fish tuna
After Gym Snack - Boiled or poached egg on Toast
Steroids
Monday 1ml of Suston250 and 2ml Viromon
4 Tablet Dbol a day (An Hour before Training)
Tuesday 4 Tablet Dbol a day
Wednesday 4 Tablet Dbol a day
Thursday 4 Tablet Dbol a day
Friday 1ml of Suston250 and 2ml Viromon
4 Tablet Dbol a day
Saturday
Sunday