3 scoops MAG-10
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Leg press 25,20,15,12,10,25 @ 1,2,3,4,5,3 PPS
C Goblet squats 4X10 @ 90
D1 DB BSS 2X12 per side @ 60
D2 BB hip thrusts 2X10 @ 225
E BB RDL 2X10 @ 135
F Leg extensions 2X20 @ 150
G1 Seated calf raise machine 2X20 @ 90
G2 Tibialis anterior machine 2X20 @ 50
H Ab wheel rollouts from knees 2X12
I Walking lunges 1X12 per side
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Ribeye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,8 @ 45,95,135,185,225
C Squat press machine 4X12 @ 5 PPS
D1 Hip abduction machine 3X20 @ 100
D2 Hip adduction machine 3X20 @ 60
E DB RDL 3X10 @ 65
F1 Standing calf raise machine 25,20,20 @ 120
F2 Standing ankle dorsiflexion 3X60
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
H Walking lunges 1X12 per side @ BW
2 scoops MAG-10
Ribeye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,12,8,6 @ 70,85,100,115,130,145,160,175
B Semi supinated grip machine rows 4X12 @ 160
C HS high row 4X8 per side @ 3 PPS
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 10,10,8,6,8,12 @ 100,100,100,80,60,40
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Leg press 25,20,15,12,10,30 @ 1,2,3,4,5,3 PPS
C Trap bar deadlifts 4X10 @ 225
D1 BSS 3X12 per side @ BW
D2 Single leg hip thrusts 2X8 per side @ BW
D3 Hip thrusts 3X8 @ BW
E BB RDL 3X10 @ 135
F Leg extensions 20,20,16 @ 155
G Smith machine calf raises 3X12 @ 2 PPS
H Ab wheel rollouts from knees 2X12
I Walking lunges 1X12 per side
2 scoops MAG-10
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Assorted tuna sushi
Philadelphia roll
Spicy tuna roll
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,15,12,10,8,20 @ 25,50,75,100,125,75
B Supinated grip pull ups 12,12,10,10 @ BW
C Supinated grip BB bent over rows 4X10 @ 135
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 KB swings 2X20 @ 50
G Palms up alternating fat gripz DB curls 3X10 per side @ 30
H Lying incline EZ bar curls 3X8 @ 50
2 scoops MAG-10
Ribeye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Hack squat machine 6X12 @ 0,1,2,3,2,1 PPS
C Single leg Squat press machine 4X10 per side @ 2 PPS
D1 Smith machine split squats 3X10 per side @ 25,35,45 per side
D2 Smith machine squats 10,8,6 @ 25,35,45 per side
E DB RDL 3X10 @ 65
F1 Seated calf raise machine 3X20 @ 90
F2 Tibialis anterior machine 15,15,10 @ 60
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
H Walking lunges 1X12 per side @ BW
2 scoops MAG-10
Baked chicken breast
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,12,10,8 @ 70,85,100,115,130,145,160,175
B Semi supinated grip machine rows 4X12 @ 160
C HS high row 4X10 per side @ 115 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 30,25 @ red band
G Alternating hammer curls 3X10 per side @ 40
H1 Cable wrist curls 3X12 @ 120
H2 Straight bar cable curls 3X12 @ 80
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 10,10,10,10,6,20 @ 45,95,135,185,195,135
C Flat DB press 8,8,8,12 @ 70
D HS incline press 4X10 @ 55 per side
E Seated Arnold press 10,8,8 @ 40
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X20 @ 10
G V bar press downs 3X12 @ 120
H Feet elevated pushups 15,12
2 scoops MAG-10
Ribeye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 5X10 @ 45,95,135,185,225
C Squat press machine 4X12 @ 5 PPS
D Smith machine split squats 4X10 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
2 scoops MAG-10
Ribeye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,12,10,8 @ 70,85,100,115,130,145,160,175
B Supinated grip inverted rows 4X12 @ BW
C HS high row 4X10 @ 115 per side
D Meadows rows 4X12 per side @ 60
E1 DB shrugs with 3 second holds 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X30 @ red band
G Alternating cross body hammer curls 3X10 per side @ 35
H Machine preacher curls 12,10,10,8,10,12 @ 100,100,100,80,60,40
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 10,10,10,10,10,5,20 @ 40,50,60,70,80,90,55
C Neutral grip machine press 4X12 @ 155
D1 Incline DB flies 3X10 @ 30
D2 Incline DB squeeze press 3X10 @ 30
E BB push press 3X10 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X12 per side @ 20
G Single arm rope press downs 3X12 per side @ 40
H Plyo pushups off bench 12,10,10