Workout 1: Chest & Side Delts
(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives
#1. Incline Barbell Bench Press - 3x20, 15, 12* (R: 90 sec) - (187lb)
#2. Flat Dumbbell Bench Press - 3x20, 15, 15+ (R: 90 sec) - (89lb)
#3. Seated Cable Crossover - 3x20, 15, 15^ (R: 90 sec) - (85lb)
#4. Seated Lateral Raise - 3x20, 20, 20 (R: 90 sec) - (89lb)
#5. Single Arm Cable Lateral Raise - 3x20, 20, 20 (R: 90 sec) - (40lb)
Cardio 15 mins
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Diet
Breakfast: Chicken and feta omelette
Lunch: Beef liver
Snack: Sardines
Dinner: Pork chops
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