2 scoops Plazma
Workout:
A Pec deck reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Decline DB press 15,15,12,12,10,10 @ 45,45,55,55,65,65
C Cable flies 4X10 @ 22.5 lbs per side
D DB incline press 4X10 @ 50
E BB push press 3X8 @ 95
F1 Medium grip dips 3X10 @ BW
F2 Lean away lateral raises 3X12 per side @ 20
G Rope press downs 12,12,12,8,8 @ 80,80,80,60,40
H Feet elevated pushups 2X12
Workout:
A Lying leg curls 20,15,12,12,12,8,6,8+10 @ 50,65,80,95,110,125,95,65
B Leg press 25,20,15,10,8,20 @ 1,2,3,4,5,3 PPS
C1 Smith machine split squats 3X8 per side @ 1 PPS
C2 Smith machine squats 3X6 @ 1 PPS
D1 DB goblet squats 3X8 @ 70
D2 BB hip thrusts 3X10 @ 90
E BB RDL 3X10 @ 135
F1 Standing calf raises 3X20 @ 90
F2 Standing ankle dorsiflexion 3X50
G Ab wheel rollouts from knees 10,10,8
H Walking lunges 1X12 per side @ BW
2 scoops MAG-10
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Sirloin steak
Mixed salad greens
6 small tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A DB rows 6X10 per side @ 50,60,70,80,90,100
B Supinated grip chin ups 4X8 @ BW
C Neutral grip seated cable rows 4X10 @ 165
D1 Wide pronated grip pull downs 3X8 @ 150
D2 Straight arm pull downs 3X10 @ 50
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Seated palms up alternating curls 10,9,8 per side @ 30
H Rope cable curls 3X8 @ 80
2 scoops Plazma
Workout:
A1 Face pulls with external rotation 20,15,15 @ 30,40,50
A2 Face pulls 20,15,15 @ 30,40,50
B Decline bench press 20,15,12,10,8,8,8 @ 45,95,115,135,155,175,185
C Flat DB press 4X8 @ 60
D Low to high cable flies 3X12 @ 35
E Seated Arnold press 3X8 @ 40
E1 Wide grip dips 3X10 @ BW
E2 DB lateral raises 3X12 @ 15
F V bar press downs 3X12 @ 60 - single pulley
G Feet elevated pushups 2X12
2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,10,8 @ 75,90,105,120,135,150,165
B HS pronated grip seated row 4X10 per side @ 3 PPS
C HS high rows 4X10 @ 2 PPS
D Supinated grip seated cable rows 4X10 @ 150
E1 DB shrugs 3X12 @ 95 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X6 @ 135
G Alternating hammer curls 3X10 per side @ 35
H Machine preacher curls 12,12,10,6,8,12 @ 100,100,100,80,60,40
2 scoops Plazma
Workout:
A Lying incline reverse flies 4X12 @ 15
B High to low cable flies 4X12 @ 40
C CGBP 4X6 @ 135
D DB incline press 4X10 @ 55
E Seated DB OHP 3X10 @ 45
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X12 per side @ 20
G Rope press downs 12,12,12,8,8 @ 80,80,80,60,40
H Feet elevated pushups 2X12
2 scoops MAG-10
Slow cooked chicken breast
Black beans
Jasmin rice
Salsa
Workout:
A Lying leg curls 20,15,12,12,12,8,8,8+10 @ 50,65,80,95,110,125,95,65
B Leg press 25,20,15,10,8,20 @ 1,2,3,4,5,3 PPS
C Smith machine split squats 2X8 per side @ 1 PPS
D BB RDL 2X8 @ 135
E Hip adduction machine 3X20 @ 50
F1 Seated calf raises 3X15 @ 90
F2 Tibialis anterior machine 3X20 @ 50
G1 Ab wheel rollouts from knees 2X10
G2 Cable ab twists 3X10 per side @ 60
H Walking lunges 1X12 per side @ BW
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,15,12,10,8,15 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X8 @ BW
C Single arm seated cable rows 4X10 per side @ 75
D1 Wide pronated grip pull downs 3X10 @ 150
D2 Straight arm pull downs 3X10 @ 50
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X20 @ red band
G Palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X8 @ 80
2 scoops Plazma
Workout:
A Lying leg curls 5X12 @ 50,65,80,95,110
B Squats 10,10,10,8 @ 45,95,135,185
C Squat press 4X12 @ 5 PPS
D DB BSS 3X12 per side @ 40,40,BW
E DB RDL 2X8 @ 60
F Hip adduction machine 3X20 @ 100
G1 Standing calf raises 3X20 @ 90
G2 Standing ankle dorsiflexion 3X50
H1 Hanging leg raises 3X10
H2 Side bends 3X10 per side @ 45
2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,10,8 @ 75,90,105,120,135,150,165
B Meadows rows 4X10 per side @ 50
C Wide pronated grip pull ups 4X6 @ BW
D1 Close neutral grip seated cable rows 4X10 @ 165
D2 DB pullovers 4X10 @ 50
E1 DB shrugs 3X12 @ 95 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X6 @ 135,155,185
G Alternating hammer curls 3X10 per side @ 35
H Machine preacher curls 12,12,10,8,8,12 @ 100,100,100,80,60,40
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Leg press 30,25,20,15,10 @ 1,2,3,4,5 PPS
C1 BB hip thrusts 2X10 @ 90
C2 DB goblet squats 2X8 @ 70
D BB RDL 2X10 @ 135
E Hip adduction machine 3X20 @ 50
F Leg press machine calf raises 3X20 @ 300
G1 Ab wheel rollouts from knees 2X8
G2 Cable ab twists 2X10 per side @ 60
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,15,12,10,5,15 @ 25,50,75,100,125,75
B Half supinated grip chin ups 4X8 @ BW
C Wide neutral grip HS seated rows 4X12 @ 2 PPS
D HS high rows 4X8 per side @ 115 lbs per side
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X250 @ red band
G Seated palms up alternating curls 10,9,8 per side @ 30
H Neutral grip bar curls 3X8 @ 25 lbs per side
2 scoops Plazma
Workout:
A1 Face pulls with external rotation 20,15,15 @ 30,40,50
A2 Face pulls 20,15,15 @ 30,40,50
B Decline bench press 20,15,12,10,8,8,8 @ 45,95,115,135,155,155,155
C Flat DB press 8,8,8,15 @ 60
D Low to high cable flies 3X10 @ 20 lbs per side
E Seated Arnold press 3X10 @ 40
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 15
F V bar press downs 3X12 @ 120
G Feet elevated pushups 15,20
2 scoops MAG-10
2 cans tuna
1 cup Jasmin rice
4 small tomatoes
Mayo