5 Days a week m-f
chest on Monday
Back on Tuesday
arms on wed
legs thurs
chest fri
11 min ab circuit after each day I also am addicted to shoulders so i shoulder press every day (retard)
2x protein shakes (i try and use chocolate milk if my dining hall has it) a lean protein focused diet with large amounts of veggies I try to eat 2 fairly large meals a day but no snacking at all
As for pre my buddy has his own company If anyone wants to try some LMK also use creatine every time
Chest
- bench,
-incline bench,
-chest flys,
-cable work
Back
- lat pulldown
-seated cable close grip rows
- shrugs
-different style rows t bar, machine etc
- single arm pulldowns
-lat raises
Arms
-triceps pushdowns/extensions
-tricep cable work
- preacher curls
-regular curls
- dips
-forearm curls
Legs (personal favorite)
-leg press
-hack squats
-leg extensions
-hamstring curls
-calf raises
My advice to anyone looking to start is go with friends that will hold you to it.
cant tell if your joking but i would stay as far as fuck from ket as humanly possible.