2 scoops Plazma
Workout:
A DB rows 6X10 per side @ 50,60,70,80,90,100
B Supinated grip chin ups 4X10 @ BW
C Close neutral grip seated cable rows 4X10 @ 165
D1 Wide pronated grip pull downs 10,10,8 @ 165
D2 Kayak rows 6,6,5 per side @ 100
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Deadlifts 8,8,8,3 @ 135,185,225,275
G Palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X10 @ 80
2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 3X10 @ 45,95,135
C Squat press 4X12 @ 4,5,6,6 PPS
D Smith machine RDL 3X10 @ 1 PPS
E Hip adduction machine 3X20 @ 10,30,50
F1 Standing calf raises 3X20 @ 90
F2 Standing ankle dorsiflexion 3X50
G1 Hanging leg raises 2X12
G2 Side bends 2X12 per side @ 45
2 scoops MAG-10
New York strip steak
Mixed salad greens
4 Campari tomatoes
1/2 large avocado
Olive oil
Butter
2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,10,8,6 @ 75,90,105,120,135,150,165,180
B Neutral grip HS seated row 4X8 per side @ 4 PPS
C HS machine high row 4X8 per side @ 125 per side
D1 Single arm seated cable rows 4X10 per side @ 75
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Alternating hammer curls 3X10 per side @ 37.5
H Machine preacher curls 10,10,8,5,5,10 @ 100,100,100,80,60,40
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 15,15,12,12,10,10,9 @ 50,50,60,60,70,70,80
C CGBP 4X8 @ 145
D Low to high cable flies 3X10 @ 20 per side
E Seated military press 10,10,8 @ 65,75,85
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 22.5
G Rope press downs 12,12,12,10,10 @ 80,80,80,60,40
H Feet elevated pushups 2X15
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 DB rows 4X10 per side @ 90
C HS machine high row 4X8 per side @ 3 PPS
D1 Half supinated grip machine row 4X12 @ 150
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 25,20 @ red band
G Alternating hammer curls 3X10 per side @ 37.5
H Machine preacher curls 10,8,8,4,6,10 @ 100,100,100,80,60,40
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 15,15,12,12,10,10,7 @ 50,50,60,60,70,70,80
C CGBP 4X8 @ 145
D Low to high cable flies 3X12 @ 30
E BB push press 3X8 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 22.5
G Rope press downs 12,12,12,10,10 @ 80,80,80,60,40
H Feet elevated pushups 2X15
2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,10,8,6 @ 75,90,105,120,135,150,165,180
B Half supinated grip machine rows 4X12 @ 160
C Single arm pull downs 4X8 per side @ 75
D Pronated grip seated HS row 4X10 @ 3 PPS
E1 DB shrugs 3X12 @ 95 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 25,20 @ red band
G Alternating hammer curls 3X10 per side @ 37.5
H Single arm machine preacher curls 7,6,8,8 per side @ 40,35,30,25