Week 5 of a 9 week cycle, you should be back to 100% weight by now and looking for increases in any set.
4 sets @ 6, 6, 4, 4, start at your normal heavy weight and add slight - moderate increases to the weight between each set. If u can't complete set just break set, do not drop the weight!
Monday: Chest (duh Monday's are international chest days)
Thursday: Tris / abs
Friday: Bis / abs
This is just a guide so feel free to swap as necessary just make sure you get your ass to the gym on Monday. Be sure you do at least 5 exercises per day.
Bench: 325 X1
Squat: 385 x4
Deadlift: 455 x1
Wide grip pull down: 310 x4
Mix the following products using a "shaker cup" and take immediately after workout.
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Murrieta 24 Hour Fitness
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