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#10
08-15-2010, 01:18 PM
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Monday- Chest/tri's 2hours, 7-9 different lifts 3-5 sets and 4 reps with 3 sets or 8-12 with 5 reps.
Rotating every 5 weeks from low rep to high rep Tuesday- Bi's/shoulders 90min. 5-7 different lifts once again same with sets reps. Basketball at the my former college with the team 2 hours. Wednesday- Back 1 hour, 5 different lifts. Thursday- Legs 2 hours, 7-8 different lifts. Basketball at my college 2hours again. Friday- Rest Saturday- full circuit 1hour intense high rep 5-6 different exercises depending on what I felt I didn't work hard enough. Sunday- basketball at college 2 hours I'm 6'4 220lbs, intake roughly 140-200 grams of protein daily, also use no-explode/multi vitamins. Drink 100-150 oz's of water daily and take in roughly 3000-3500 cals. Also no alcohol, it will dehydrate your muscles, which in return will take longer to repair the torn muscles. | ||
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