and for training
monday chest 4 sets of 4 dif. exercises 6-10 reps per. and pyramiding the weight and reps accordingly like always
tuesday biceps 4 sets of 4 dif. exercises 6-10 reps per.
wedsday legs quads 4 sets of 4 dif. exercises 6-10 reps per. hamstrings 4 sets of 2 dif. exercises 6-10 reps per. calfves 4 sets of 3 dif. exercises 6-10 reps per
thursday back 4 sets of 4 dif. exercises 6-10 reps per.
friday triceps 4 sets of 4 dif. exercises 6-10 reps per
sat shoulders 4 sets of 4 dif. exercises 6-10 reps per abs and core 4 sets of 3 dif. exercises 6-10 reps per
and i usually do 30-60 min of cardio one day a week