Cardio: 10 minute treadmill before and after the weight workout.
Rep tempo is 4,0,x,0 with a rest interval of 3 minutes between supersets.
Bent Over Barbell Row 4×15 (135lbs)
Seated Side Laterals 4×20 (15lbs)
Seated Dumbbell Curl 4×20 (25lbs)
Wide Grip Lat Pulldown 4×15 (80lbs)
Shoulder Dumbbell Press 4×15 (25lbs)
Incline Dumbbell Curl 4×10 (15lbs)
One-Arm Dumbbell Row 3×20 (35lbs)
Bent Over Rear Delt Lateral Raise 3×12 (15lbs)
Two Arm Band Bicep Curls 3×15 (red band)
Underhand Grip Band Cable Row 3×15 (red band)
Dumbbell Front Raise 3×15 (15lbs)
One-Arm Dumbbell Preacher Curl 3×12 (15lbs)
Supplementation is ABE 2caps twice per day, 1 serving Ergonine, Ost, Derm, El1m and 2 scoops of protein powder in the morning
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