1st of all i drink water every day all day mostly water if not it be milk, cut all fizz etc.
dailly nutrution intake.
morning - protein shake, cereal
10.30-tuna sandwich or jacket potato with beans
lunch - egg on toast or pasta
3.30 - tuna sandwich
after gym - protein shake
dinner - fish,meat,chicken or something like that with pasta,rice,potattos etc try 2 encourage veg most days as well.
again milkshake b4 bed.
monday - chest, biceps.
smith machine flat
cable flyes (isometric) mixed with flyes. crossovers
bicep curls,hammer curls, ez curl with hands together,wide apart and normal,
wed - back,triceps.
various pulling positions, freeweights and tie in cable machine. pull down machine.
triceps - dips,incline bench, skullcrushers, bar pulldowns.
fri - shoulders,traps
military press,shoulder press, with freeweights and olympic bar with weights, chin ups, front lateral raise,side lateral raise, cable raises(isometric) rear pulls, rear raises.
traps, shrugs infront,side,behind, cable shrugs, chin raises.
aim for about 3 sets each movement. aim for 10 reps 1st set, 2nd set around 6-8reps, 3rd set 4-6reps till failure. each set goes up by weight.