Workout:
A Close neutral grip seated cable rows 15,15,15,15,15,12 @ 75,90,105,120,135,150
B Chin ups 10,10,9,9,9 @ BW
C Smith machine rows 4X12 @ 55 lbs per side
D1 Single arm pull downs 3X10 per side @ 60
D2 Straight arm press downs 3X10 @ 50
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 25,20 @ red band + 25 lbs
G Half supinated grip machine row drop set 15,10,10,10,10,15 @ 130,115,100,85,70,55
Workout:
Shoulder warm up
A Decline BB BP 20,15,12,10,8,6,13 @ 45,95,135,155,175,185,135
B Neutral grip seated machine press 3X12 @ 140
C HS incline press 2X10 @ 1 PPS
D Low to high cable flies 1X12 @ 15 lbs per side
E High to low cable flies 1X12 @ 15 lbs per side
Workout:
A BB RDL 10,10,10,10,10,6,18 @ 45,45,95,135,185,225,135
B Front squats 10,10,4,5,12 @ 45,95,145,155,95
C Hack squat machine 5X12 @ 1,2,3,2,1 PPS
D DB reverse lunges 3X5 per side @ 50’s
E1 2 up 1 down lying leg curls 2X5 per side @ 80
E2 Lying leg curls 3X10 @ 80
F1 Tibialis anterior machine 2X25 @ 50
F2 Seated calf raises 2X25 @ 115
F3 Hanging leg raises 2X10
2 scoops MAG-10
2 mile walk
Baked chicken breast
8 oz broccoli
New York strip steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Butter
2 bacon, sausage, potato, egg, and cheese burritos
1 mile walk
Indigo-3G
2 scoops Plazma
Workout:
A Medium neutral grip seated cable rows 15,15,15,15,15 @ 75,90,105,120,135
B HS high rows 4X10 per side @ 115 lbs per side - 1 side at a time
C HS seated rows 4X8 per side @ 3 PPS
D1 Wide neutral grip pull downs 3X12 @ 135
D2 Kayak rows 3X6 per side @ 100
E1 DB shrugs 3X12 @ 100’s - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Half supinated grip machine row drop set 15,10,10,10,10,15 @ 130,115,100,85,70,55
2 scoops MAG-10
New York strip steak
Mixed salad greens
2 tomatoes
Olive oil
Butter
Workout:
Shoulder warm up
A Decline DB BP 20,20,10,10,8,8 @ 45,45,55,55,65,65
B Neutral grip seated machine press 12,10,10,10 @ 140
C HS incline press 10,10,10,9 @ 1 PPS
D Wide grip dips 3X12 @ BW
E Low to high cable flies 2X10 @ 40
F High to low cable flies 2X10 @ 40
G Feet elevated pushups 2X12
Workout:
A1 Face pulls with external rotation 20,15,15 @ 30,40,50
A2 Face pulls 20,15,15 @ 30,40,50
A3 DB Lateral raises 3X15 @ 10
B1 Rope press downs 6X15 @ 50,70,90,90,90,90
B2 Fat gripz palms up alternating curls 4X10 per side @ 30
C1 Single arm overhead DB triceps extensions 4X10 per side @ 25
C2 HS machine preacher curls 10,8,8,8 @ 70
D1 Close grip dips 4X15 @ BW
D2 Alternating hammer curls 4X10 per side @ 35
E1 Single arm cable press downs 10,10,12 per side @ 40,30,20
E2 Single arm cable curls 3X8 per side @ 50,50,40
Workout:
A1 EZ bar cable press downs 6X15 @ 50,70,90,90,90
A2 EZ bar cable curls 6X10 @ 50,70,90,90,90
B1 Close grip dips 4X12 @ BW
B2 Close grip chin ups 4X8 @ BW
C1 DB overhead triceps extensions 4X8 @ 50
C2 HS machine preacher curls 4X8 @ 70
D Band press downs 1X100 @ black band
E Band curls 1X100 @ black band
2 scoops MAG-10
1 scoop Metabolic Drive
New York strip steak
Mixed salad greens
2 tomatoes
1/4 large avocado
Olive oil
Butter
Workout:
5 minutes on treadmill
A Lying leg curls 20,15,12,12,10 @ 50,65,80,95,110
B1 Smith machine split squats 3X6 per side @ 1 PPS
B2 Smith machine squats 3X6 @ 1 PPS
C1 Banded leg press 30,25,20,15 @ 1,2,3,4 PPS + orange bands
C2 Banded leg press calf extensions 30,25,20,15 @ 1,2,3,4 PPS + orange bands
D BB RDL 3X12 @ 135
E Leg extensions 3X15 @ 110
F1 Ab machine 2X10
F2 Side bends 2X10 per side @ 45
2 scoops MAG-10
Finibar
1 scoop Metabolic Drive
New York strip steak
Mixed salad greens
2 tomatoes
1/4 large avocado
Olive oil
Butter
Workout:
A Wide neutral grip seated cable rows 15,15,15,15,15,12 @ 75,90,105,120,135,150
B Chin ups 5X8 @ BW
C BB bent over rows 4X10 @ 135
D Single arm high cable rows 4X10 per side @ 50 lbs per side
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 2X25 @ red band
F Neutral grip machine row drop set 5X12 @ 130,110,90,70,50
Workout:
Shoulder warm up
A Decline DB BP 20,20,12,12,8,8 @ 45,45,55,55,65,65
B Neutral grip machine press 4X10 @ 140
C HS incline press 4X12 @ 1 PPS
D Wide grip dips 4X12 @ BW
E Low to high cable flies 2X12 @ 15 lbs per side
F High to low cable flies 2X12 @ 15 lbs per side
Workout:
A1 Standing face pulls with external rotation 20,15,15 @ 50,70,90
A2 Standing face pulls 20,15,15 @ 50,70,90
B Lying incline reverse flies 4X15 @ 20
C1 Lean away lateral raises 3X12 per side @ 22.5
C2 Lateral raises 3X15 @ 10
D Single arm machine lateral raises 4X10 per side @ 80
E1 DB shrugs 3X12 @ 105 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Plate shrugs 4X25 @ 45
Workout:
A1 Rope press downs 6X15 @ 50,70,90,90,90,90
A2 Fat gripz palms up alternating curls 4X10 per side @ 32.5
B1 Close grip dips 4X15 @ BW
B2 Single arm machine preacher curls 4X10 per side @ 50
B3 Machine preacher curls 4X10 @ 50
C1 CGBP 4X6 @ 135
C2 Alternating hammer curls 4X10 per side @ 35
D Band curls 1X100 @ black band
Workout:
5 minutes on treadmill
A Lying leg curls 20,15,12,8,8,8 @ 50,70,90,100,80,60 - last 3 sets were a drop
B Hack squat machine 5X12 @ 1,2,3,2,1 PPS
C BB reverse lunges 4X6 per side @ 95
D1 DB RDL 3X12 @ 65’s
D2 Leg extensions 3X12 @ 150
E1 Standing calf raises 3X20 @ 120
E2 Side bends 3X10 per side @ 45