Chest and Biceps

A couple of warm up sets to start.

Machine flyes 1 x 9 rest pause

Cable crossovers 2 x 10

Incline bench press 1 x 8 rest pause

Bench press 1 x 8 rest pause

Concentration curls 1 x 15 rest pause

Barbell curls 1 x 7 rest pause

Hammer curls 1 x to failure

Back

A couple of warm up sets to start

Close grip pulldowns 1 x 9 rest pause

Dumbell pullovers 1 x 10

Dumbell rows 2 x 6

Seated pulley rows(to chest) 1 x 9 rest pause

Rear delt machine 1 x 8 rest pause

Current diet

Meal 1
4 Shredded wheat
1 Banana
60g Protein shake

Meal 2
175g chicken(cooked weight)
100g rice(dry weight)
Peppers or sweetcorn
1 apple

Meal 3
60g protein drink
1 Banana
4 Rice cakes with peanut butter

Meal 4
Same as meal 2

Meal 5
250g Steak
400g sweet potato
Vegetables

Meal 6
80g Casein
4 Rice cakes with peanut butter
1 Greek yogurt

Snacks
Walnuts
Almonds
Peanuts

Chest and Biceps

Flat bench press 8 x 8

Nautilus bicep curl 8 x 8

I'm going to be on 8 x 8 for the next 4 weeks, just for a bit of a boost!

Still going string CC and love the meal plan, no bs and doable if you get me!! Keep er lit big lad!


Sent from the darkest region of my brain!!

Shoulders, Legs and Abs

Lat raises 8 x 8

Leg press 8 x 8

Hanging leg raise 8 x 8

Back, Triceps and Calves

Bent rows 8 x 8

Nautilus triceps extensions 8 x 8

Standing calf raise 8 x 8

Hey CC hows it going?? :)

Back on 8x8 fella! How you flung the volume?

Hey CC do you think this would be a good workout to utilize with my cycle, to maximize my results ?