Goals For The Next 24 Months *Australian Strongman *Australiaian Arm Wrestling *Nautral BodyBuilding Compeat With the

Folowing stastics Height: 180 cm - 6 Arms: 55 cm - 22 inch Thigh: 80 cm - 32 inch Calf: 55 cm - 22 inch Chest: 150 cm - 61 inch Waist: 94 cm - 42 inch Weight: 135 kg - 300 lbs at 15% Bodyfat Off-Season Train on a Four day Split Routine Monday/Thursday Shoulders Back Biceps Forearms Abs Tuesday/Friday Legs Chest Triceps INPORTANT: You must get back to 100% before yur next workout, otherwise you will be going backwards and overtraining To get back to 100% you must, after every workout supply your body wi th 350 grams of protien, 200 grams of carbohydrates, 50 grams of fat and also all vitamins and minerals. Only Rest One minute between sets 2 full weeks rest every 6 weeks of tranining Basic Strength Goals Regular Curl 3x6 60 pounds under Bodyweight Military Press Barbell Squat Bench Press Bent-rowing Deadlift 3x6 40-45 pounds under Bodyweight

3x6-8 Bodyweight Plus 50 pounds 3x6 Bodyweight plus 20 pounds 3x8 Bodyweight 4x6 Bodyweight plus

40-50 pounds