Delts/Biceps

pre during workout
BCAA boost mixed w/ crystal light
water

30 mins recumbent bike
10 mins step mill
15 mins recumbent bike

total cardio=55 mins

banana,gatorade

DELTS
4 warm up sets DB front,side,rear raises
2 warm up sets DB shoulder press
1 warm up set BB shoulder press
4 working sets BB shoulder press*135x12,165x7,175x5,185x5*drop to 135x5*
2 working sets DB rear raises on incline bench*40x6,40x6*
2 supersets behind the back cable raises*30x12,40x12*
*cable front raises*30x6,20x8*
BICEPS
3 sets altern. DB curls*10x10,30x10,30x10*
2 sets seated DB hammer curls*55x7,55x7*
2 sets one arm high cable curls*60x8,60x10*

stretching

MEAL#1
2 whole eggs
8 egg whites
2 slices fat free cheese
2 slices wheat toast
gatorade
*SNACK*
handful of pistashio's and almonds
MEAL#2
1 chicken breast
1/2 cup green beans
crystal light
MEAL#3
5 oz turkey
2 slices fat free cheese
6-7 wheat crackers
crystal light
MEAL#4
bean burrito
water
fresca
MEAL#5