by Ken LeClair

You only have one day to pump iron and you want to make the most of it. This is what you do.  First of all, have a hearty breakfast of protein and carbs 1-2 hours before you head to the gym and bring the largest bottle of water you can get along with you.   You can’t do this on an empty stomach or a dehydrated body.
You are going to do one set of 10 reps for each exercise preceded by a warm up set of 10 reps.

Squat: 1 warm up set @ 135 lbs then 1 set @ 225 lbs

Deadlift: 1 warm up set 135 lbs then 1 set @ 225 lbs

Overhead press: 1 warm up set @ 95 lbs then then 1 set @ 135 lbs

Pullups: 1 set 20 reps at full body weight

Incline & flat bench press: 1 warm up set @ 135 lbs then 1 set @ 275 lbs

Dips: 1 set 20 reps full body weight

Not done yet….take a 10 minute break to drink as much water as you can

Now do it again without the warm up sets…if you can

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