1. Standing Alternating Bicep Curl (Dumbbell)
10x20, 10x25, 10x30, 10x35

2. Standing Alternating Hammer Curl (Dumbbell)
10x20, 10x25, 10x30, 10x30(last rep forced)

3. Reverse Grip Preacher Curl
10x60, 10x65, 10x65, 10x65

4. Preacher Curl
10x85, 10x90, 10x90, 10x90

5. Concentration Curls
10x20, 10x25, 8x30, 10x25

Cardio: 60 minutes at 150bpm average (675 calories)

Nutrition Intake

Meal 1- 5am
4egg whites 0 0 16
2 whole eggs 9 0 12
1/2 cup Irish Oatmeal 2 22 4
1 cup skim milk 0 13 8
Nutrex Lipo 6X

Meal 2- 8am
3oz chicken breast 3 0 27
1/2 cup brown rice 1 18 2

Meal 3- 11am
3 oz chicken Breast 3 0 27
1/2 cup brown rice 1 18 2
Nutrex Lipo 6X

Meal 4- 2pm
2 scoops whey protein 2 6 48
1/2 cup Ezekiel Cereal 1, 36, 7
2 CEE capsules

Meal 5- 5pm
1 scoops whey protein 1 3 24
1 banana 1 27 1
2 CEE capsules

Meal 6- 7pm
2 Whole Grain English Muffins 2 50 12
1.5 cans light tuna 2 0 49
Mustard

9pm- SLEEP (Decaff green tea)

Tomarrow- Rest (finals)..............Thursday (Back)

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