Split For 20-26

MONDAY - Back, Biceps, Forearms, Shoulders

Dumbbell Bicep Curls (Medium) - 30 x 8 | 35 x 8 | 40 x 8
Dealifts (Heavy) - 185 x 8 | 235 x 6 | 285 x 6
Bent Over Barbell Row (Medium) - 145 x 8 | 165 x 8 | 195 x 8 *[Between Sets Switch Over to Underhand]
Pull-Ups (Medium) - (Bodyweight) x 8 | 15 Plate x 8 | 25 Plate x 6 *[Between Sets Switch Over to Underhand]
Clean & Press (Medium) - 165 x 6 | 185 x 6 | 195 x 6
Lateral Raises (Medium) - 25 x 9 | 30 x 9 | 35 x 9
Dumbbell Bicep Curls (Heavy) - 35 x 8 | 40 x 8 | 45 x 8 (Hammer Curls)
Shrugs (Heavy) - 75 x 8 | 85 x 8 | 90 x 8

WEDNESDAY - Quads, Hamstrings, Calves, Glutes



FRIDAY - Chest, Triceps, Shoulders

Dumbbell Bench Press (Heavy) - 60 x 10 70 x 7 75 x 6 80 x 4
Incline Bench Press (Medium) - 115 x 8 145 x 7 155 x 4
Cable Triceps Kickbacks (Light) - 17 x 8 30 x 8 37 x 8
Triceps Dips Machine (Heavy)
Chest Press Machine (Medium)
Reverse Pec Dec Flye (Medium)
Chest Flye Machine (Medium)
Barbell Front Pulls (Heavy)
Seated Skull Crushers (Medium)
Dips (Heavy)

Moti

Kai Greene Posing

3 Day - PUSH PULL split

MONDAY - Back, Biceps, Forearms, Shoulders

Dumbbell Bicep Curls (Medium) - 25 x 8 30 x 8 35 x 8
Dealifts (Heavy) - 185 x 8 225 x 6 275 x 6
Bent Over Barbell Row (Medium) - 135 x 8 165 x 8 185 x 8 *[Between Sets Switch Over to Underhand]
Pull-Ups (Heavy) - 25 Plate x 6 30 Plate x 8 35 Plate x 6 *[Between Sets Switch Over to Underhand]
Clean & Press (Medium) - 165 x 6 185 x 6 195 x 6
Lateral Raises (Light) - 20 x 9 25 x 9 30 x 9
Dumbbell Bicep Curls (Heavy) - 30 x 8 35 x 8 40 x 8
Shrugs (Heavy) - 75 x 8 80 x 8 85 x 8

WEDNESDAY - Quads, Hamstrings, Calves, Glutes

FRIDAY - Chest, Triceps, Shoulders

Dumbbell Bench Press (Heavy) - 60 x 10 70 x 7 75 x 6 80 x 4
Incline Bench Press (Medium) - 115 x 8 145 x 7 155 x 4
Cable Triceps Kickbacks (Light) - 17 x 8 30 x 8 37 x 8
Triceps Dips Machine (Heavy)
Chest Press Machine (Medium)
Reverse Pec Dec Flye (Medium)
Chest Flye Machine (Medium)
Barbell Front Pulls (Heavy)
Seated Skull Crushers (Medium)
Dips (Heavy)

Songs

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February 7 2012

MEAL 1 (Breakfast):
2 Whole Eggs, 3 Egg Whites, 1/2 Potato, Glass of Orange Juice, Oatmeal

MEAL 2(Snack):
1/2 chicken, 1/2 pasta, 1/2 Sweet Potato

MEAL 3:
Subway Sandwhich (Chicken, Tomato, Cucumber, Spinach)

MEAL 4:
1 cup Garbanzo Beans, 1 Chicken, 1 cup of tomatoes, 1 cup of Melon

MEAL

Ronaldo Doc 1 & 2

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