Delts/Biceps/Forearms

pre/during workout
sugar free full throttle
5 g BCAA's in sugar free kool-aid
water

25 mins recumbent bike
11 mins tread mill
20 mins recumbent bike

total cardio= 56 mins

banana,gatorade

DELTS
4 warm up sets DB front,side rear raises
3 warm up sets DB shoulder press
3 sets BB shoulder press*135x8,165x6,185x5*drop to 155x4,135x5*
2 working sets rear DB raises on incline bench*35x7,35x7*
2 working sets DB front raises*40x7,40x6*
2 working sets DB side raises*45x7,45x6*drop to 20x7,10x12*
BICEPS
3 sets one arm preacher curl machine*40x25,60x22,80x12*
3 sets altern. DB curls*zotman style*10x15,25x10,35x8*
2 sets ez bar curls*85x10,95x9*
FOREARMS
3 sets cable hammer curls w/rope attach.*140x10,150x9,150x9*drop to 120x5,90x6*

MEAL#1
2 scoops whey in gatorade
5 g BCAA's in sugar free kool-aid
1 cup corn pops dry
MEAL#2
BBQ chicken and ribs
gatorade
MEAL#3
chicken
broccoli w/soy sauce
MEAL#4
2 turkey dogs w/buns
fresca
water
MEAL#5