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Small serving of protein and preworkout drink (My favorite is Jack3d)
Warm-up:
Elliptical 10 minutes
Back:
Pull-Ups (2 sets – Fail at 12-15 Reps)
Lateral Pull-downs (2 sets – Fail at 12-15 Reps)
Cable Close-Grip Pull-downs (2 sets – Fail at 12-15 Reps)
Cable Low-Grip Suited Row
Biceps:
Dumbbell Curls (2 sets – Fail at 12-15 Reps)
Dumbbell Hammer Curls (2 sets – Fail at 12-15 Reps)
Incline Curls(2 sets – Fail at 12-15 Reps)
Super-set Preacher Curls (stack multiple weights and remove 1 after 5-7 Reps)
Light Cardio:
30 min treadmill 4.5mph w/
7.5incline
Immediately follow workout with 30-50gram protein (To add mass: 100-200 Carbs and 7g Creatine)
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