Day
1: Back
2:Chest+abs
3:Rest(optional) or jump to day:4+Calfs
4:Biceps+abs
5:Delts+Traps+Triceps
6:Legs+abs
7:Rest (Mandatory)
at least 40 minutes fasted- slow pace- Cardio + 20 post work out
300to 350 grams of protein 100 to 150 grams of carbs fats by feel increase fats if carbs are low.
wa Allah al musta3aan
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