Day 3 – Arms and Shoulders-Close grip bench press*– 6 reps at 6RM
-Cable pushdown*– 20 reps

The rest between SETS is 10-20 seconds.This cycle is repeated 2-3 times,depending on your conditioning.
Rest for 2-3 minutes an then do:

-Barbell curls*– 6 reps at 6 RM
-Dumbbell seated curls*– 15 reps

This cycle is repeated 2-3 times,depending on your conditioning.
Rest for 2-3 minutes an then do:

-Military shoulder press 6 reps at 6 RM
-Side laterals 12 reps

As you can see this workout is very intense and because of the high volume work you’ll need to lower the weights.After the third work day, rest for two days.You should eat about 3 hours before this workout and do some heavy (but clean) eating after the workout.This means that you should eat lots of protein (around 1.5 g/lb a day) from lean meats,eggs,fish,low fat milk and nuts.As for the carbs – eat low glycemic carbs through out the day and a big meal of high glycemic carbs along with protein right after the workout.

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