2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Band presses 4X25 @ red band
C Wide pronated grip pull ups 4X10 @ BW
D Band OHP 4X12 @ orange band
E Seated rows 4X15 @ orange band
F1 Hammer curls 3X15 @ orange band
F2 Overhand press downs 3X15 @ red band
2 scoops Plazma
Workout:
A Lying leg curls 4X12 @ black band
B Squats 4X20 @ BW,40,40,40
C BSS 3X12 per side @ 40
D Single leg glute bridges 4X12 per side @ BW
E Band pull throughs 4X12 @ orange band
F1 Hanging knee raises 3X12 @ BW
F2 Single leg calf raises 3X12 per side @ BW
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Turkey breast
Gluten free wrap
1.5 slices cheddar cheese
2 Campari tomatoes
Mayo
Greek yogurt
Dark chocolate chips
Indigo-3G
2 scoops Plazma
Workout:
A Pronated grip bent over rows 4X15 @ orange band
B Incline pushups 4X25 @ BW
C Neutral grip pull ups 3X10 @ BW
D Low to high single arm flies 4X12 per side @ red band
E Bent over reverse flies 4X12 @ 20
F1 Constant tension palms up fat gripz DB curls 3X12 per side @ 20
F2 Single arm overhead triceps extensions 3X15 per side @ red band
Sirloin steak
Asparagus
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A Lying leg curls 4X12 @ black band
B1 Reverse lunges 4X10 per side @ BW,40,40,40
B2 Squats 4X20 @ BW,40,40,40
C Band pull throughs 4X12 @ orange band
D1 Hanging knee raises 3X12 @ BW
D2 Single leg calf raises 3X12 per side @ BW
Sockeye salmon
Mixed salad greens
Blue cheese
Quinoa chips
2 scoops Plazma
Workout:
A1 Low to high single arm flies 4X12 per side @ red band
A2 Banded pushups 4X15 @ red band
A3 Band presses 4X20 @ red band
B1 Pronated grip bent over rows 4X15 @ orange band
B2 Band shrugs 4X15 @ orange band
B3 Band pull aparts 4X30 @ black band
C DB lateral raises 4X12 @ 20
D Close neutral grip chin ups 3X12 @ BW
E1 Band press downs 3X15 @ black band
E2 Fat gripz hammer curls 3X15 @ 20
Slow cooked chicken breast
Sauteed snow peas
BBQ sauce
Slow cooked chicken breast
Roasted sweet potato
Roasted Brussels sprouts
Greek yogurt
Dark chocolate chips
Indigo-3G
2 scoops Plazma
Workout
A1 BSS 3X12 per side @ BW,40,40
A2 Squats 3X20 @ BW,40,40
B1 Seated leg curls 12,12,20 per side @ black band
B2 Single leg RDL 3X12 per side @ 40
C Single leg hip thrusts 4X12 per side @ BW
D1 Ab wheel rollouts from knees 3X12
D2 Standing calf raises 3X12 @ 40
2 large eggs
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Ground beef
Brown rice pasta
Spaghetti sauce
Greek yogurt
Dark chocolate chips
2 scoops MAG-10
Workout:
A Lying leg curls 4X12 @ black band
B1 Reverse lunges 4X10 per side @ BW,40,40,40
B2 Squats 4X20 @ BW,40,40,40
C Band pull throughs 4X12 @ orange band
D1 Hanging knee raises 3X12 @ BW
D2 Single leg calf raises 3X12 per side @ BW
Sirloin steak
Mixed salad greens
Cherry tomatoes
1/4 large avocado
Blue cheese
Olive oil
Butter
2 scoops MAG-10
Workout:
A1 Low to high single arm flies 4X12 per side @ red band
A2 Banded pushups 4X15 @ red band
A3 Band presses 4X20 @ red band
B1 Pronated grip bent over rows 4X15 @ orange band
B2 Band shrugs 4X15 @ orange band
B3 Band pull aparts 4X30 @ black band
C DB lateral raises 4X12 @ 20
D Wide supinated grip chin ups 3X12 @ BW
E1 Band press downs 3X15 @ black band
E2 Fat gripz hammer curls 3X15 @ 20
Slow cooked chicken breast
Steamed broccoli
BBQ sauce
2 scoops MAG-10
Workout
A1 BSS 3X12 per side @ BW,40,40,40
A2 Squats 3X20 @ BW,40,40,40
B1 Seated leg curls 3X20 per side @ black band
B2 Single leg RDL 3X12 per side @ 40
C Single leg hip thrusts 4X12 per side @ BW
D1 Ab wheel rollouts from knees 3X12
D2 Standing calf raises 3X12 @ 40
Sliced turkey
Quinoa wrap
1.5 slices of cheddar cheese
2 Campari tomatoes
Mayo
2 scoops MAG-10
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
A3 Standing Arnold press 4X12 @ 20
B Wide pronated grip pull ups 4X12 @ BW
C TRX pushups 4X10 @ BW
D TRX inverted rows 4X12 @ BW
E1 Single arm overhead triceps extensions 3X15 @ red band
E2 Palms up fat gripz DB curls 3X15 @ 20