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I've been on this set for the plast month now, it's going pretty well. I eat about 6 times a day, 3 small, 3 med. sized meals. Mainly a diet of Fish, Chicken, LOTS OF SOLID TUNAhaha, brown rice, a small mix of fruits and a lot of salads. The only thing I drink now as well would be water and lemon juice.
Before each workout I do about 10 minutes on the bike as well.
Monday - Chest
3 sets - 20-30 reps - push ups
3 sets - 20-30 reps - nautilus press
3 sets - 20-30 reps - nautilus incline press
3 sets - 20-30 reps - pec deck machine
Tuesday - Back
3 sets - 20-30 reps - pull ups
3 sets - 20-30 reps - seated rows
3 sets - 20-30 reps - lat pull downs
3 sets - 20-30 reps - t bar rows
Wednesday - Shoulders
3 sets - 20-30 reps - arnold press
3 sets - 20-30 reps - laterals
3 sets - 20-30 reps - front raises
Thursday - Biceps & Triceps
3 sets - 20-30 reps - nautilus curl machine
3 sets - 20-30 reps - ez curls cable
3 sets - 20-30 reps - hammer curls
3 sets - 20-30 reps - push downs
Friday
Treadmill 1 hour.
Sat/Sun off
Saturday or Sunday I'll usually go out and do some sort of physical activity as well (paintball, beach, etc.)
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