(Friday: Chest, Shoulders, and Triceps)
1. Bench Press
- 4 sets of 8 reps
- Barbell (Weight: 165 lbs)
2. Dumbbell Shoulder Press
- 4 sets of 10 reps
- (Weight: 30 lbs each)
3. Incline Dumbbell Flyes
- 3 sets of 12 reps
- (Weight: 30 lbs each)
4. Lateral Raises
- 3 sets of 12 reps
- (Weight: 25 lbs each)
5. Tricep Dips
- 3 sets of 12 reps
- Dip Station (Body Weight)
6. Skull Crushers
- 3 sets of 10 reps
- EZ Bar (Weight: 45 lbs)
Taking Test prop - 100mg, Tren ace - 50mg and Winny - 50mg today.
Breakfast
- Kelewele (spicy fried plantains, 1 cup) with a side of Greek yogurt (1 cup)
Mid-morning Snack
- Fresh pineapple slices (1 cup)
Lunch
- Chicken Yassa (6 oz chicken marinated in lemon and onions) with brown rice (1 cup) and mixed vegetables (2 cups)
Mid-day Snack
- Roasted groundnuts (1/4 cup)
Dinner
- Egusi soup (ground melon seed stew with spinach, 1.5 cups) with pounded yam (1 cup)
Bedtime Snack (for muscle gain)
- Cottage cheese (1 cup) with mixed berries (1/2 cup)
![IMG-20240601-WA0029.jpg IMG-20240601-WA0029.jpg](https://www.musclechemistry.com/forums/data/attachments/9/9769-b3939891ed564bff0cb21c6b6f1cbe37.jpg)