Tuesday
chest/tri

incline barbell press 4 sets 8-12
decline dumbbell press 4 sets 8-12
incline fly 4 sets 8-12
machine press 7 sets 10 with min rest between

dumbbell overhead 3 sets 8-10
rope push down 4 sets 8-12
cable kick backs 3 sets 8-12
machine extension 7 sets 10 min rest

diet

meal 1 - 4 Weetabix and protein shake
meal 2 - 4 whole eggs and bowl porridge and pink of milk
after workout shake and banana
meal 3 - barritos
meal 4 - weight gainer shake
meal 5 - spag bol
meal 6 - 4 eggs scrambled and bowl of shreddies
snacks
peanutbutter on toast x 2
snickers bar tut tut
normall type yougart with corner bit on just ALDI cheap version

cals 4917
protein 260g
carbs 470g
fats 170g