Monday: Chest: 6-8 sets of 12-15...... .............Maintenance calories
Shoulders: 4-6 sets of 12-15 .........................or 10-25% below
Triceps: 4 sets of 12-15 .............................100 g carbs/day
Tuesday: Quads: 6-8 sets of 12-15 .................Maintenance calories
Hamstrings: 4-6 sets of 12-15 .......................or 10-25% below
Calves: 6-8 sets of 12-15 ...........................100 g carbs/day
Back: 6-8 sets of 12-15
Biceps: 4 sets of 12-15
Wednesday: Cardio optional; 30-40 minutes max..... Maintenance calories
Thursday AM: Cardio optional: 30-40 minutes max. ..Maintenance calories
Thursday PM: High intensity workout ...............Begin carb-load
Friday: No training ...............................Carb-load
Saturday: Power workout ...........................Maintenance+10%
Sunday: No training............................... Maintenance+10%
Zmieniony przez - qazar w dniu 2005-08-01 21:56:43
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