Workout 1: Chest & Side Delts
(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives
#1. Incline Barbell Bench Press - 3x25, 20, 15* (R: 90 sec) - (257lb)
#2. Flat Dumbbell Bench Press - 3x25, 20, 15+ (R: 90 sec) - (154lb)
#3. Seated Cable Crossover - 3x25, 20, 15^ (R: 90 sec) - (149lb)
#4. Seated Lateral Raise - 3x25, 25, 25 (R: 90 sec) - (154lb)
#5. Single Arm Cable Lateral Raise - 3x25, 25, 25 (R: 90 sec) - (104lb)
Diet
Breakfast: Poached eggs with bacon
Lunch: Tuna and hard boiled eggs
Snack: Sardines + steak
Dinner: Bone broth and roasted chicken
(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives
#1. Incline Barbell Bench Press - 3x25, 20, 15* (R: 90 sec) - (257lb)
#2. Flat Dumbbell Bench Press - 3x25, 20, 15+ (R: 90 sec) - (154lb)
#3. Seated Cable Crossover - 3x25, 20, 15^ (R: 90 sec) - (149lb)
#4. Seated Lateral Raise - 3x25, 25, 25 (R: 90 sec) - (154lb)
#5. Single Arm Cable Lateral Raise - 3x25, 25, 25 (R: 90 sec) - (104lb)
Diet
Breakfast: Poached eggs with bacon
Lunch: Tuna and hard boiled eggs
Snack: Sardines + steak
Dinner: Bone broth and roasted chicken