2 scoops Plazma
Workout:
A Squats 6X20 @ BW,40,80,80,80,40
B Lying leg curls 4X12 @ black band
C Single arm flies 4X10 per side @ red band
D Single arm bent over band rows 4X12 @ short red band
E1 Band shrugs 3X12 @ orange band
E2 Band pull aparts 3X30 @ black band
E3 Standing Arnold press 3X12 @ 20
F1 Ab wheel rollouts from knees 3X12 @ BW
F2 Standing calf raises 3X20 @ BW
2 scoops Plazma
Workout:
A Seated rows 4X12 @ orange band
B Banded pushups 4X12 @ red band
C Pronated grip chin ups 12,12,12,10 @ BW
D Band OHP 4X8 @ orange bands
E1 Face pulls 3X20 @ red band
E2 Lateral raises 3X15 @ small orange bands
F1 Hammer curls 3X15 @ black band
F2 Press downs 3X15 @ black band
6.6 oz grilled chicken thigh
8 oz Brussels sprouts
Cottage cheese
Baby carrots
Indigo-3G
2 scoops Plazma
Workout:
A Squats 5X20 @ BW,40,80,80,80
B BSS 3X10 per side @ 80
C Sliding leg curls 4X10 @ BW
D Band pull throughs 4X12 @ orange band
E1 Hanging knee raises 3X12 @ BW
E2 Single leg calf raises 3X10 per side @ BW
Grilled chicken breast
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
2 scoops Plazma
Workout:
A Pronated grip bent over rows 4X12 @ orange band
B Incline pushups 4X15 @ 40
C Neutral grip pull ups 12,12,8,8 @ BW
D Low to high single arm flies 4X10 per side @ red band
E Bent over reverse flies 4X10 @ 20
F1 Palms up fat gripz DB curls 3X15 @ 20
F2 Single arm press downs 3X15 per side @ red band
2 scoops Plazma
Workout:
A1 Bird dogs 1X10 per side
A2 Glute bridges 1X50
B Squats 5X20 @ BW,40,80,80,80
C Reverse lunges 3X10 per side @ 80
D Single leg seated leg curls 4X12 per side @ red band
E Single leg glute bridges 4X12 per side @ BW
F Double banded good mornings 4X12 @ orange bands
G1 Reverse crunches 3X12
G2 Single arm planks 3X? per side
2 scoops Plazma
Workout:
A1 Single arm bent over band rows 4X12 @ short red band
A2 Straight arm pull downs 4X12 @ red band
B Feet elevated pushups 4X20 @ BW
C Close supinated grip pull ups 12,8,8,8 @ BW
D DB lateral raises 3X10 @ 20
E1 Band shrugs 3X12 @ orange band
E2 Band pull aparts 3X30 @ black band
F1 Band curls 1X100 @ black band
F2 Band press downs 1X100 @ black band
2 scoops Plazma
Workout:
A Lying leg curls 4X12 @ black band
B Squats 5X20 @ BW,40,80,80,80
C Skater squats 3X8 per side @ 40
D Banded TKEās 4X12 per side @ black band
E Single leg RDL 3X10 per side @ 80
F1 Ab wheel rollouts from knees 3X8 @ 40
F2 Standing calf raises 3X20 @ 40
Sirloin steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A1 Face pulls 3X20 @ red band
A2 Lateral raises 3X20 @ small orange bands
B Banded pushups 4X15 @ red band
C Pronated grip chin ups 10,10,8,8 @ BW
D Band OHP 4X8 @ orange bands
E Seated rows 4X12 @ orange band
F1 Hammer curls 3X15 @ black band
F2 Press downs 3X15 @ black band
Baked chicken breast
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
2 scoops Plazma
Workout:
A Squats 5X20 @ BW,40,80,80,80
B BSS 3X12 per side @ 80
C Sliding leg curls 4X10 @ BW
D Band pull throughs 4X12 @ orange band
E1 Hanging knee raises 3X12 @ BW
E2 Single leg calf raises 3X10 per side @ BW
2 scoops Plazma
Workout:
A Pronated grip bent over rows 4X12 @ orange band
B Incline pushups 4X15 @ 40
C Neutral grip pull ups 10,10,8,8 @ BW
D Low to high single arm flies 4X10 per side @ red band
E Bent over reverse flies 4X12 @ 20
F1 Palms up fat gripz DB curls 3X15 @ 20
F2 Single arm press downs 3X15 per side @ red band
2 scoops Plazma
Workout:
A1 Bird dogs 1X10 per side
A2 Glute bridges 1X50
B Squats 5X20 @ BW,40,80,80,80
C Reverse lunges 3X10 per side @ 80
D Single leg seated leg curls 4X12 per side @ red band
E Single leg hip thrusts 4X12 per side @ BW
F Double banded good mornings 4X12 @ orange bands
G1 Reverse crunches 3X12
G2 Single arm planks 3X? per side
2 scoops Plazma
Workout:
A1 Single arm bent over band rows 4X12 @ short red band
A2 Straight arm pull downs 4X12 @ red band
B Feet elevated pushups 4X25 @ BW
C Wide supinated grip pull ups 10,10,8,8 @ BW
D DB lateral raises 4X10 @ 20
E1 Band shrugs 3X12 @ orange band
E2 Band pull aparts 3X30 @ black band
F1 Band curls 1X100 @ black band
F2 Band press downs 1X100 @ black band
2 scoops Plazma
Workout:
A Lying leg curls 4X12 @ black band
B Squats 5X20 @ BW,40,80,80,80
C Slider reverse lunges 3X8 per side @ 80
D Banded TKEās 4X12 per side @ red band
E Single leg RDL 3X10 per side @ 80
F1 Ab wheel rollouts from knees 3X8 @ 40
F2 Standing calf raises 3X20 @ 40
Ribeye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A1 Face pulls 3X25 @ red band
A2 Lateral raises 3X20 @ small orange bands
B Banded pushups 4X15 @ red band
C Pronated grip chin ups 10,10,9,8 @ BW
D Band OHP 4X8 @ orange bands
E Seated rows 4X15 @ orange band
F1 Hammer curls 3X15 @ black band
F2 Press downs 3X15 @ black band
2 scoops Plazma
Workout:
A Squats 5X20 @ BW,40,80,80,80
B BSS 3X12 per side @ 80
C Sliding leg curls 4X10 @ BW
D Band pull throughs 4X12 @ orange band
E1 Hanging knee raises 3X12 @ BW
E2 Single leg calf raises 3X12 per side @ BW
Baked chicken breast
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
2 scoops Plazma
Workout:
A Pronated grip bent over rows 4X12 @ orange band
B Incline pushups 4X15 @ 40
C Neutral grip pull ups 10,10,9,8 @ BW
D Low to high single arm flies 4X10 per side @ red band
E Bent over reverse flies 4X12 @ 20
F1 Palms up fat gripz DB curls 3X15 @ 20
F2 Single arm press downs 3X15 per side @ red band