Monday: Back, Traps

Traps
Powerlifting style deadlifts: 3 sets
Barbell Shrugs: 1 set

Back
Cable Rows: 2 sets
V-Bar Lat Pull Downs: 2 sets
Weighted Pull Ups: 3 sets

Tuesday: Chest, Calves

Chest
Flat Barbell Bench Press: 3 sets
Incline Dumbbell Bench Press: 2 sets
Weighted Dips: 2 sets
Calves
45 Degree Calf Raises: 3 sets***
Seated Calf Raises: 3 sets***

Wednesday: Shoulders, Abs

Shoulders
Dumbbell Shoulder Press: 3 sets
Dumbbell Side Laterals: 2 sets
Dumbbell Rear Laterals: 2 sets
Abs
Cable Crunches: 3 sets***
Weighted Leg Raises: 2 sets***

Thursday: Biceps, Triceps(alternating between each bodypart)
Alternating Dumbbell Curl: 2 sets
Cable Pushdowns: 2 sets
Barbell Curl: 2 sets
Lying Triceps Extension: 2 sets
Hammer Curl: 1 set
Tricep Kickbacks: 1 set

Friday: Quads, Hamstrings

Squats: 3 sets
Leg Press: 2 sets
Stiff Leg Deadlifts: 2 sets
Lunges: 1 set

All exercises are done in the 4-6 rep range
*** means the exercise is done in the 8-12 rep range

Typical Day:

4:00am

• 1 cup Frosted Flakes w/ skim milk

4:30am – Pre-workout Bracket

• 2 servings protein powder
• 1 serving creatine (35g of carbs)
• 15g l-glutamine
• 2 caps Dymetadrine Extreme (energy supplement)
• Antioxidents: 500g vitamin C, 400 iu vitamin E, 25,000 iu vitamin A (beta carotene)
• 200mg ALA (alpha lipolic acid)
• 3g GABA (gamma aminiobutyric acid)

5:00am-Train

6:00am – Post-workout Bracket

• 2 servings protein powder
• 1 serving creatine (35g of carbs)
• 15g l-glutamine
• Antioxidents: 500g vitamin C, 400 iu vitamin E, 25,000 iu vitamin A
• 200mg ALA
• 1,000mg NAC (n-acetyl-cysteine)

7:30am – Post-workout Meal#1

• 1 serving protein powder
• 1 medium russet potatoe

8:30am – Post-workout Meal#2

• 1 serving protein powder
• 1 medium russet potatoe

9:30am – Post-workout Meal#3

• Meal Replacement
• 46g DGC (dextrotatory glucose crystals)

12:00pm – Meal #1

• 8 oz chicken breast
• 1 cup mixed vegetables
• 1 cup white rice
• multi-vitamin
• 500g NAC
• 1500mg CLA (conjugated linoleic acid)
• 1 cap super green formula

3:00pm – Meal #2

• Meal Replacement
• 200mg ALA
• 2 caps super green formula

6:00pm – Meal #3

• 1 Medium Egg Bagel
• 4 tablespoons peanut butter
• ½ cup cottage cheese
• 500g NAC
• 200mg ALA
• 1500mg CLA
• multi-vitamin
• 2 caps super green formula

7:00am – 3g GABA

***I make sure to drink a bare minimum of 1 gallon of water per day, but usually drink closer to 2 gallons per day.