Warm-up - push-ups - 10 reps 2 sets

Exercise Reps (weights)
Incline DB Presses 15, 12, 10, 8(12,15,17.5,20 ea hand)
Incline flyes 12, 10, 8 (12,15,17.5 ea hand)
Bentover rows 15, 12, 10, 8 (Barbell, use a reverse grip)(70,75,80,90)
Wide grip pulldowns 12, 10, 8(60,75,75)
DB overhead presses 15, 12, 10, 8 (10,12.5,15,17.5)
Side lateral raises 12, 10, 8 (8,8,10)

cardio
HIIT


min 1-3 warm up
min 4 6.0
min 5 8.0
min 6 4
min 7 8.0
min 8 4
min 9 8.0
min 10 4
min 11 8.0
min 12 4
min 13 8.0
min 14 4
min 15 8.0
min 16 6.0
min 17,18 cool down

Diet
meal 1 2 eggs(whole) 1/4 c. oats
meal 2 2 scoop shake
meal 3 turkey,veg,white rice on raw spinach
meal 4 tuna w/pico olive oil on celery
meal 5 sirloin wh potatoe,mix veg
meal 6 grill chkn breast

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