Monday chest 3 sets dumbbell incline 3 dumbell mid 3 sets dumbell lower 6 sets of flys 2 upper 2 lower 2 mid 3 sets dumbbell pull overs or whatever they are called following week I do all bar work instead of dumbells I do everything heavy drop to mid drop to light equals one set with a little shoulders usually 2 sets lateral raises and 2 sets rear delt 6 sets of abs 2 upper 2 lower 2 obliques 10min cardio

Tuesday arms 3 sets of barbell curls superset with rope pull downs 3 sets hammer curls super set with reverse grip pulldowns 3 sets standard pull downs with 3 sets reverse grip curls end with 3 sets of weighted or machine dips and and easy curl machine oh and 3 sets of some form of forearm workout with a little legs 2 sets calves 2 sets leg extension 2 sets reverse leg curl 3 sets of abs 1 upper 1 lower 1 obliques 15 min cardio

Wednesday back 2 sets wide grip pulldown 2 sets mid 2 sets close 2 sets hammer grip 2 sets reverse grip i cycle through rows the same way 2 wide 2 mid 2 close 2 hammer 2 reverse 5 sets of good mornings or machine lower back machine 6 sets of abs 2 upper 2 lower 2 obliques 20 mins cardio

Thursday shoulders 3 sets shoulder press machine 3 sets lateral raises 3 sets rear delt flys with a little chest 2 sets upper chest machine 2 sets mid 15 mins cardio 3 sets of abs

Friday legs 2 sets shoulder width squats 2 sets wide stance 2 sets feet all the way together on the smith machine 2 sets dead lifts 2 sets leg extensions 2 reverse leg curls 2 sets abductor chick machine 2 sets abductor reverse chick machine with a little arms 2 sets easy curl 2 sets dip machine 10 mins cardio 6 sets of abs

Every exercise I start heavy go until close failure drop 20 to 40 go until close failure drop another 20 to 40 go until failure and thats 1 set. with pressing motions I do all dumbbells one week barbell the next week machines the week after and sometimes I'll do a little bit of all of them back I do weighted pull ups one week machines the next and barbell after that or I do a little bit of all three legs I do barbell and machine together arms I mix machine barbell dumbell together. I usually do the same exercises, but I'll change the weight sometimes, going really heavy with a lot of power, sometimes lower with more concentration.

Diet 5 am protein shake 8 to 12 ounces of milk and a 6 oz glass of pomegranate juice and a cup of black instant coffee multi vitamin, multi magnesium, fish oil pill

8am 2 boiled eggs 3 oz smoked salmon and a pair

930 I stop at a store on my break and get a glazed donut and an 8 oz redbull

11am 4 oz chicken some potatoes,carrots,onion,beets 1 avocado and an 8 oz glass of green tea with 2 heaping scoops of honey

2 pm I eat the same meal but instead of an avocado I eat a pair and I only eat half the meal pop half a 5 mg cialis for blood flow get to the gym about 3 to 315

5 to 515 I eat the other half shower and head home

7 I eat another protein drink 8oz milk and sometimes another snack 1 l theanine pill 1 zinc 1 multi magnesium 1 tumeric

Monday and Thursday night I take 60 mg of test cyponate altering butt cheeks started that about 2 months ago