Arms - 04/0909

Pre Bracket:
3 x T-F
25g creatine
50g protein

Skull crushers - 4 sets
30kg - 10 reps (warm up)
45kg - 8 reps
45kg - 8 reps
45 kg - 8 reps

Bicep Curl - 4 sets
40kg - 8 reps (warm up)
52.5kg - 8 reps
52.5kg - 6 reps
52.5kg - 5 reps

Tricep Dips - 3 sets (full body)
25 reps
20 reps
20 reps

Preacher curl - 3 sets
30kg - 8 reps
30kg - 8 reps
30kg - 6 reps

Sit-ups - 2 sets - 200 in total
100 reps
100 reps

Post bracket:
50g protein

Back - 03/09/09

Pre Bracket:
3 x T-F
25g creatine
50g protein

Chin Ups - 3 sets
16 reps
12 reps
10 reps

Bent-over barbell row - 4 sets
50kg - 10 reps (warm up)
80kg - 8 reps
80kg - 8 reps
70kg - 8 reps

Dumbell row - 3 sets
40kg - 10 reps
40kg - 10 reps
40kg - 10 reps

Sit ups - 2 sets - 200 in total
100 reps
100 reps

Post bracket:
50g protein

Chest - 02/09/09

Pre Bracket:
3 x T-F
25g creatine
50g protein

Bench Press - 7 sets
60kg - 10 reps (warm up)
110kg - 5 reps
100kg - 6 reps
100kg - 4 reps
90kg - 7 reps
90kg - 4 reps
60kg - 14 reps

Incline dumbell flys - 3 sets
22kg - 8 reps
22kg - 7 reps
22kg - 6 reps

Dips - 2 sets (full body)
20 reps
15 reps

Sit-ups - 3 sets - 200 in total
70 reps
70 reps
60 reps

Post Bracket:
50g protein