2 scoops Plazma
Workout:
A Meadows rows 12,12,12,10,10,10 @ 25,35,45,55,55,55
B Chin ups 4X8 @ BW
C Close neutral grips cable rows 4X12 @ 150
D Single arm pull downs 3X10 per side @ 60
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 20,15 @ red band
G Palms up alternating curls 3X10 per side @ 30
2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 20,15,15 @ 30,40,50
A2 Face pulls 20,15,15 @ 30,40,50
B Decline DB BP 15,15,12,12,8,8 @ 45,45,55,55,65,65
C CGBP 4X8 @ 135
D Low to high cable flies 3X10 @ 40
E1 Seated Arnold press 3X10 @ 35ās
E2 DB lateral raises 3X15 @ 10
F Straight bar press downs 3X12 @ 120
G Feet elevated push ups 15,12
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Squats 15,15,10,10,10 @ 45,45,135,135,135
C BB RDL 3X10 @ 135
D SL leg press 3X10 per side @ 130
E1 Seated calf raises 3X12 @ 90
E2 Hanging leg raises 3X10
2 scoops MAG-10
Chicken breast
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 15,15,15,15,12,10 @ 75,90,105,120,135,150
B Pendlay rows 4X8 @ 135
C Half supinated grip chin ups 4X8 @ BW
D DB rows 4X8 per side @ 80
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Machine preacher curls 12,12,10,6,6,15 @ 100,100,100,80,60,40
2 scoops Plazma
Workout:
A1 Bent over reverse flies 3X15 @ 15
A2 Lateral raises 3X10 @ 15
B Neutral grip machine press 15,15,15,15,12,12,12,25 @ 80,95,110,125,140,140,140,110
C Low to high cable flies 3X12 @ 15 lbs per side
D BB Push press 3X8 @ 95
E Medium grip dips 3X12 @ BW
F Rope cable press downs 3X12 @ 40 - single pulley
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Leg press 30,25,20,15,12,12,8,8,8,8,10 @ 1,2,3,4,5,6,6,5,4,3,2 PPS
C DB RDL 3X10 @ 65
D1 Leg extensions 3X15 @ 150
D2 Standing calf raise machine 3X20 @ 120
E Ab wheel rollouts from knees 2X12
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,20,15,12,6,12 @ 25,50,75,100,125,75
B HS machine high rows 4X8 per side @ 115 lbs per side
C HS machine seated rows 4X10 per side @ 3 PPS - close neutral grip
D1 Wide grip pull downs 3X12 @ 135
D2 Kayak rows 3X6 per side @ 40
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 30,25 @ red band
G Palms up alternating curls 3X10 per side @ 30
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 15,15,15,15,15,12,8 @ 75,90,105,120,135,150,165
B Smith machine bent over rows 4X12 @ 1 PPS
C Chin ups 4X8 @ BW
D Single arm seated cable rows 4X10 per side @ 60
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X6 @ 135
G Machine preacher curls 12,12,10,8,8,15 @ 100,100,100,80,60,40
3 sausage egg and cheese breakfast tacos
1 bacon egg and cheese breakfast taco
Baked chicken breast
6 oz asparagus
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Pec deck reverse flies 4X15 @ 100
B Decline BB BP 20,20,15,12,10,8,6,6 @ 45,45,95,115,135,155,175,185
C Neutral grip machine press 4X12 @ 140
D Machine lateral raises 3X10 @ 80
E Low to high cable flies 3X10 @ 20 lbs per side
F BB Push press 3X8 @ 95
G Medium grip dips 3X12 @ BW
H Single arm cable press downs 12,10,10 @ 40
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Leg press 30,25,20,15,12,10 @ 1,2,3,4,5,6 PPS
C1 Smith machine split squats 2X8 per side @ 1 PPS
C2 Smith machine squats 2X8 @ 1 PPS
D Single leg DB RDL 3X10 per side @ 60
E Leg extensions 3X15 @ 150
F Leg press machine calf raise 2X20 @ 300
G Ab wheel rollouts from knees 2X12
2 scoops MAG-10
Fajita steak
Cilantro lime rice
Black beans
Guacamole
Cheese
2 scoops Plazma
Workout:
A Medium neutral grip seated cable rows 15,15,15,15,15,12,12,12 @ 75,90,105,120,135,150,150,150
B Half supinated grip chin ups 4X8 @ BW
C HS machine seated rows 4X10 per side @ 3 PPS - overhand grip
D Single arm pull downs 4X10 @ 60
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Power clean from hang 4X3 @ 135
G Palms up alternating curls 3X10 per side @ 30
2 scoops MAG-10
Baked chicken breast
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
2 scoops Plazma
Workout:
Shoulder warmup
A Pec deck reverse flies 4X15 @ 115
B Decline DB BP 15,15,12,12,8,8 @ 45,45,55,55,65,65
C CGBP 4X8 @ 135
D Low to high cable flies 3X12 @ 20 lbs per side
E1 Seated Arnold press 12,9,10 @ 35ās
E2 DB lateral raises 3X15 @ 10
F Straight bar press downs 4X12 @ 120
2 scoops MAG-10
Baked chicken breast
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
2 scoops Plazma
Workout:
A Seated leg curls 20,15,15,15,15 @ 50,60,70,80,90
B Squats 15,15,10,10,5,8 @ 45,45,135,135,185,185
C Nautilus machine Leg press 4X15 @ 300
D BB RDL 3X12 @ 135
E Hanging leg raises 3X12
F Standing calf raise machine 2X25 @ 120
2 scoops MAG-10
New York Strip Steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Butter
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,15,15,12,10,8 @ 75,90,105,120,135,150,165
B BB bent over rows 4X12 @ 135
C HS machine high rows 4X12 per side @ 2 PPS - one side at a time
D Half supinated machine rows 4X15 @ 145
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X6 @ 135,155,155
G Machine preacher curls 12,12,10,7,7,15 @ 100,100,100,80,60,40