Monday: Chest and Triceps
1. Flat Bench Press
- 4 sets of 8 reps (185 lbs)
2. Incline Dumbbell Press
- 4 sets of 10 reps (50 lbs)
3. Chest Flyes
- 3 sets of 12 reps (25 lbs dumbbells)
4. Tricep Dips
- 3 sets of 10 reps (weight - 25 lbs)
5. Skull Crushers
- 3 sets of 10 reps (60 lbs)
6. Tricep Pushdowns
- 3 sets of 12 reps (60 lbs)
20 minutes Cardio
4th week - Test (250 mg eod), Dbol (30 mg/day), Deca (400 mg eod) & Arimidex (0.5 mg eod)
Breakfast:
- Whole grain pancakes: 3 with syrup and a side of mixed berries
- Turkey bacon: 3 slices
Morning Snack:
- Fruit salad: with mixed fruits (apple, orange, grapes)
Lunch:
- Chicken stir-fry: 8 oz chicken breast, mixed vegetables, and brown rice (1 cup)
Afternoon Snack:
- Greek yogurt: 1 cup with granola
Dinner:
- Grilled shrimp: 8 oz
- Quinoa: 1 cup cooked
- Steamed broccoli: 1 cup
Evening Snack:
- Protein shake: with almond milk