Half teaspoon Beta-Alanine, (tingles, helps recovery)
Half teaspoon Creatine,
2 Servings of Whey Protein, to 8 oz of Water (optional)
(When looking at Whey/Protein Powder, remember: 25g of Protein per 120 Calories is the standard, anything more or less is additives. Every gram of Proteins or Carbs equals 4 calories, whereas, every gram of Fat equals 9 calories. You typically want High Protein/Carbs and Low Fat.)
Monday: Leg Day,
Squats, sets of 10,
Wall Sits, 20-30 secs.
Decline Leg Press,
Tuesday: Back & Biceps, 3-4 sets of 10 of each,
Row, (remember: pull with elbows)
Lateral pull down,
Wednesday: Chest & Triceps
Decline Bench press (targets lower chest)
Incline (targets upper chest)
(avoid flat bench)
Pectoral Flys “Butterflys”
Weighted dips, (not bodyweight dip) 4x
Dumbbells, Tricep extensions,
Thursday: Rest Day/Repeat Back & Bi,
Friday: Repeat Chest & Tri,
Saturday: Free Day: workout anything you want/feel needs work.
Sunday: Free Day
Every Day Finish with Abs,
Decline Sit-up, sets of 10, add weight (optional).
Thanks to Rekwan for all these tips.