[BigMikeD]

10/10 Biceps, Back, legs

weight: 246lbs


Standing bb curl / DB preacher curl Supersets
BB: 65 x 8 x 5 sets
DB: 25 x 6 x 5 sets

Seated DB curl on incline bench
20 x 8 x 4 sets

Seated concentration curl
20 x 8 x 3 sets

DB forearm curls
30 x 8 x 3 sets

RG bb curl
50 x 8 x 4 sets

BB Rows
105 x 8 x 4 sets

Lat Pull down
135 x 8 x 4 sets

Seated Machine rows
160 x 8 x 3 sets

Leg Press
360 x 8 x 3 sets

Leg Extensions
130 x 8 x 4 sets

Food / sups
9:00 Pre WO
2 scoops ON whey, 1/2 cup oats, water
1 pc toast
11g BCAA's

11:30am PWO
Mango Jamba Juice w/ 20g whey added

2:00pm
Mongolian BBQ: 8oz beef, cup of broccoli, half cup carrots, cup of whole grain noodles.

4:00
PB Sandwich
Hand full of almonds

7:00
TBD