Fish: cod, salmon, tuna, sardine, mackerel, seafood etc. Poultry: we skin and fatty foods like duck.

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MondayFourNext Barbell Squats Dumbbell Dumbbells Leg Press Good Morning Machine-Lined Leg Bend Hyperextensions Machine Twin Lifts Donkey Twin Lifts Seated Twin Lifts Barbell bench press Dumbbell bench press Dumbbell openings Pulled at the front on the high pulley Row on the low pulley Dumbbell press Military press with dumbbells Vertical row Dumbbell side lifts Triceps extensions Legal Nolvadex Triceps pull Grip Bench Press Curl with Tamoxifen Curl with dumbbells Concentration Curl Flat flexion of hip Hip flexion abs High Pulley CrunchClick here to download this training program in PDF format. You will notice that in this program the exercises will be different from day to day.

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