2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12,12 @ 50,65,80,95,110,125
B Goblet squats 12,12,12,12,12,12,12,8,8,8 @ 40,50,60,70,80,90,100,80,60,40
C Leg press 4X12 @ 4 PPS
D1 BB hip thrusts 3X10 @ 225
D2 BSS 3X12 per side @ BW
E Trap bar RDL 3X12 @ 135
F Leg extensions 2X20 @ 150
G Smith machine calf raises 3X12 @ 2 PPS
H Ab wheel rollouts from knees 3X12
I Walking lunges 1X12 per side
2 scoops MAG-10
2 scoops Metabolic Drive
Rib eye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
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 4X7 @ 70
D HS incline press 4X12 @ 55 per side
E Seated Arnold press 3X10 @ 40
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X20 @ 10
G V bar press downs 3X12 @ 100
H Feet elevated pushups 25,18
2 scoops Plazma
Workout:
A Seated leg curls 7X12 @ 50,60,70,80,90,100,110
B Hack squat machine 7X12 @ 0,1,2,3,2,1,0 PPS
C Low bar squats 4X8 @ 185
D Smith machine split squats 3X8 per side @ 1 PPS
E DB RDL 3X12 @ 65
F1 Standing calf raise machine 3X20 @ 120
F2 Standing ankle dorsiflexion 3X60
G1 Decline plate crunches 2X12 @ 45
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 4X10 @ BW
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 2X30 @ red band
G EZ bar curls 3X10 @ 65
H Single arm cable curls 10,8,10 @ 40
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12,12 @ 50,65,80,95,110,125
B Squat press 5X20 @ 1,2,3,4,5 PPS
C Trap bar DL 4X8 @ 225
D DB BSS 3X12 per side @ 60
E BB RDL 2X12 @ 135
F Leg extensions 2X20 @ 150
G1 Seated calf raises 2X20 @ 115
G2 Tibialis anterior machine 2X15 @ 60
H1 Cable twists 2X12 per side @ 60
H2 Planks 2X30 seconds
I Walking lunges 1X24 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 10,10,10,10,6,16 @ 45,95,135,185,195,135
C Flat DB press 4X8 @ 70
D Low to high cable flies 3X12 @ 35
E Seated Arnold press 3X10 @ 40
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X20 @ 10
G V bar press downs 3X12 @ 50
H Feet elevated pushups 2X20
2 scoops Plazma
Workout:
A Seated leg curls 7X12 @ 50,60,70,80,90,100,110
B Squats 10,10,10,10,10,6 @ 45,95,135,185,225,245
C Hack squat machine 4X10 @ 3 PPS
D Smith machine split squats 3X8 per side @ 35 per side
E DB RDL 3X12 @ 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 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 @ 125 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 2X30 @ red band
G Cross body hammer curls 3X10 per side @ 35
H Straight bar cable curls 10,10,10,8,8,8 @ 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 Neutral grip machine press 7X12 @ 80,95,110,125,140,155,170
C Slight incline Smith machine press 4X10 @ 55 per side
D1 Incline DB flies 3X10 @ 30
D2 Incline DB squeeze press 3X10 @ 30
E BB push press 12,10,8,6,6,12 @ 45,65,95,115,135,95
F1 Medium grip dips 3X12 @ BW
F2 Machine lateral raises 3X10 @ 80
G Single arm press downs 3X12 per side @ 40
H Ladder pushups 18,10,10;16,8,8
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,10,8 @ 50,65,80,95,110,125
B Leg press 4X10 @ 4 PPS
C Flat DB press 8,8,8,6 @ 50,60,70,80
D Supinated grip chin ups 4X10 @ BW
E SGHP from hang 3X6 @ 155
F Hanging leg raises 3X12
G Walking lunges 1X12 per side @ BW
2 scoops Plazma
Workout:
A Leg extensions 7X10 @ 10,25,35,45,55,65,75
B Semi sumo deadlifts 8,8,8,8,3,3,3 @ 135,185,225,275,295,295,295
C Single arm seated cable rows 4X10 per side @ 70
D BB push press 5X8 @ 45,65,95,95,95
E Cable twists 3X10 per side @ 60
2 scoops Plazma
Workout:
A Squats 5X20 @ BW,40,80,80,80
B Reverse lunges 6,8,10 per side @ 80
C Single leg RDL 3X10 per side @ 60
D Feet elevated pushups 8,8,8,25 @ 40,40,40,BW
E Neutral grip chin ups 3X12 @ BW
F Ab wheel rollouts from knees 8,8,12 @ 40,40,BW