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Old 04-04-2011, 10:01 PM
Rapid Rapid is offline
Rapid is working to lose weight
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Join Date: Jun 2005
Posts: 41
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Day 1 Chest, Back, Shoulder and Traps

I tried to follow it as much as possible but some equipment is not available to I had to use chairs as a bench and pull up bar for one or two exercises.

Chest exercises

Decline Dumbbell Bench Press ( 40 LBS )
1x12
1x10
1x12

Medium Grip Pull Up ( Bodyweight )
1x8
1x6
1x8

Incline Bench Press (40 lbs )
1x12
1x10
1x8

Close Grip Pull Up (bodyweight)
1x10
1x8
1x10

Flat Dumbbell press ( 40 lbs )
1x10
1x8
1x6

Bent Over Row (40 Lbs )
1x12
1x15
1x15

Non Peak Dumbbell Fly ( 40 lbs )
1x8
1x6
1x8

Bent Arm Pull Over (30 lbs )
1x12
1x10
1x10

Shoulders

Side Laterals ( 30 Lbs )
1x12

Front Raise (30 lbs )
1x12

Seated Rear Delt Raise (30 lbs )
1x12

Traps

Shrugs w/ dumbbells
1x15
1x20
1x25

Meal one (2:30 pm) ( I woke up late )
Protein shake ( Pre workout )
1 scoop of whey, 1/2 cup raw oats, and water
Cal:290 Fat: 5 Carbs: 30 Protein: 31

Meal 2 ( Post work out ) (6:00 pm )
Same as meal 1

Meal 3
Turkey Burger w/ 2 slices of wheat bread ( 6:41 pm )
Cal:270 Fat:17 Carbs:20 Protein: 20

Meal 4
Same as meal 3 ( 10:18 pm )

Meal 5
Egg whites and brown rice
Cal N/A Fat N/A Carbs: N/A Protein: N/A ( I didnt know for the egg whites )

Last edited by Rapid; 04-06-2011 at 05:09 AM. Reason: Adding information
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