2 scoops Plazma
Workout:
Shoulder warmup
A Pec deck reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Decline DB press 10,10,10,10,10,5,6,26 @ 40,50,60,70,80,90,90,55
C DB floor press 4X8 @ 65
D1 Incline DB flies 3X10 @ 30
D2 Incline twist press 3X10 @ 30
E1 HS high incline press 3X10 @ 1 PPS
E2 Plate raise 3X10 @ 25
F1 Medium grip dips 3X12 @ BW
F2 Band lateral raises 3X8 @ long red bands
G Single arm rope press downs 3X12 per side @ 30
H Ladder pushups 18,8,8; 14,6,6
2 scoops MAG-10
Ground Bison
Chickpea pasta
Spaghetti sauce
Parmesan cheese
2 scoops Plazma
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 25,20,15,12,12,25 @ 1,2,3,4,5,3 PPS
C Trap bar DL 4X10 @ 225
D1 DB BSS 3X12 per side @ 60
D2 BB hip thrusts 3X10 @ 185
E BB RDL 3X10 @ 135
F Leg extensions 20,20,15 @ 150
G1 Standing calf raise machine 25,20,20 @ 120
G2 Standing ankle dorsiflexion 3X60
H1 Ab wheel rollouts from knees 2X12
H2 Single arm planks
I Walking lunges 1X12 per side
2 scoops Plazma
Workout:
A Medium neutral grip seated cable rows 7X12 @ 70,85,100,115,130,145,160
B Supinated grip chin ups 4X12 @ BW
C Meadows rows 4X10 per side @ 60
D1 Wide pronated grip pull downs 3X10 @ 145
D2 Straight arm pull downs 3X10 @ 100
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Rack pulls 4X8 @ 135,185,225,275
G Incline DB curls 3X10 per side @ 25
H Single arm cross body cable curls 10,8,8 per side @ 40
4 scoops MAG-10
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,8,5 @ 45,95,135,185,225,245
C Hack squat machine 4X12 @ 2 PPS
D Smith machine split squats 3X10 per side @ 25 per side
E Single leg DB RDL 3X10 per side @ 60
F1 Standing calf raise machine 25,20,20 @ 120
F2 Standing ankle dorsiflexion 3X60
G1 Slant board reverse crunches 2X10
G2 Side bends 2X12 per side @ 45
H Walking lunges 1X12 per side @ BW
4 scoops MAG-10
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,12,10,8 @ 70,85,100,115,130,145,160,175
B Half supinated grip machine rows 4X12 @ 160
C HS high row 4X12 @ 100 per side
D Single arm seated cable rows 4X10 per side @ 70
E1 DB shrugs with 3 second holds 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Alternating hammer curls 3X10 per side @ 40
H Machine preacher curls 12,10,10,8,10,12 @ 100,100,100,80,60,40
4 scoops MAG-10
Workout:
A DB rows 7X10 per side @ 50,60,70,80,90,100,110
B Supinated grip chin ups 4X12 @ BW
C Chest supported T bar rows 4X10 @ 90
D1 Wide pronated grip pull downs 3X10 @ 145
D2 Straight arm pull downs 3X10 @ 100
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Rack pulls 4X8 @ 135,185,225,275
G Constant tension alternating palms up DB curls 3X12 per side @ 17.5
H Rope cable curls 3X10 @ 80
Baked chicken breast
Spinach
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
4 scoops MAG-10
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,10,5 @ 45,95,135,185,225,245
C Hack squat machine 4X12 @ 2 PPS
D Smith machine split squats 3X10 per side @ 25 per side
E DB RDL 3X12 @ 65
F1 Standing calf raise machine 25,25,20 @ 120
F2 Standing ankle dorsiflexion 3X60
G1 Hanging leg raises 2X12
G2 Side bends 2X12 per side @ 45
H Walking lunges 1X12 per side @ BW
4 scoops MAG-10
Workout:
A1 Rope press downs 6X15 @ 40,60,80,80,80,80
A2 Fat gripz palms up alternating DB curls 4X12 per side @ 30
B1 Close grip dips 4X15 @ BW
B2 EZ bar curls 4X12 @ 60
C1 CGBP 4X8 @ 135
C2 Cross body hammer curls 4X10 per side @ 40
D Band press downs 1X100 @ black band
E Band curls 1X100 @ black band
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Leg press 25,20,15,12,10,8 @ 1,2,3,4,5,6 PPS
C Trap bar DL 4X8 @ 275
D1 BSS 3X12 per side @ BW
D2 BB hip thrusts 3X10 @ 225
E BB RDL 2X10 @ 135
F1 Seated calf raise machine 3X15 @ 125
F2 Tibialis anterior machine 3X20 @ 50
G1 Ab wheel rollouts from knees 2X12
G2 Cable twists 2X12 per side @ 60
H Walking lunges 1X12 per side
2 scoops Plazma
Workout:
A1 Standing face pulls with external rotation 3X20 @ 40,60,80
A2 Standing face pulls 3X20 @ 40,60,80
B Decline BB press 10,10,10,10,8,18 @ 45,95,135,185,195,135
C Flat DB press 4X8 @ 70
D HS incline press 4X8 @ 70 per side
E Seated Arnold press 3X10 @ 40
F1 Pec minor dips 3X12 @ BW
F2 Lateral raises 3X20 @ 10
G V press downs 3X12 @ 120
H Feet elevated pushups 18,15
2 scoops MAG-10
New York strip steak
Mixed salad greens
Cherry tomatoes
1/2 jumbo avocado
Blue cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,10,7 @ 45,95,135,185,225,245
C Squat press 4X12 @ 5 PPS
D Smith machine split squats 3X10 per side @ 25 per side
E DB RDL 3X12 @ 65
F1 Seated calf raise machine 3X15 @ 125
F2 Tibialis anterior machine 3X20 @ 50
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
H Walking lunges 1X12 per side @ BW