2 scoops Plazma
Workout:
A Meadows rows 12,12,12,10,10,10 @ 25,35,45,55,55,55
B Half supinated grip chin ups 4X10 @ BW
C Close neutral grip seated cable rows 4X12 @ 150
D Single arm pull downs 4X10 per side @ 75
E1 HS machine shrugs 20,15,12 @ 135,160,180 lbs per side
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 2X30 @ red band
G Alternating hammer curls 3X10 per side @ 45
2 scoops MAG-10
Chicken breast
Jasmin rice
Black beans
1/2 large avocado
Sour cream
Cheddar cheese
Pico
2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline DB BP 20,20,15,12,10,8,8,8,20 @ 45,45,95,115,135,155,175,185,135
C Pec deck flies 3X12 @ 115
D HS incline press 8,10,10,10 @ 70,45,45,45 lbs per side
E1 Seated Arnold press 3X10 @ 40
E2 DB lateral raises 3X15 @ 10
E V bar press downs 4X12 @ 130
F Pushups 1X15
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,20,15,15,12,10,8 @ 75,90,105,120,135,150,165
B Single arm seated cable rows 4X12 per side @ 75
C Pronated grip pull ups 4X8 @ BW
D Close neutral grip HS seated rows 4X8 @ 3 PPS - both sides at same time
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Palms up alternating curls 3X10 per side @ 30
2 scoops Plazma
Workout:
Shoulder warmup
A Bent over reverse flies 4X15 @ 20
B Decline DB BP 15,15,12,12,8,8,8 @ 50,50,60,60,70,70,70
C CGBP 4X8 @ 155,155,145,145
D Low to high cable flies 3X12 @ 20 lbs per side
E BB Push press 3X8 @ 95,105,110
F1 Medium grip dips 3X12 @ BW
F2 Lateral raises 3X12 @ 15
G Single arm Rope cable press downs 12,12,10,6,5 per side @ 50,50,50,40,30
2 scoops Plazma
Workout:
5 minutes on treadmill
A Lying leg curls 20,20,15,15,12,12 @ 50,65,80,95,110,125
B Squats 15,15,10,10,8,8,6,6,15 @ 45,45,135,135,185,185,225,225,135
C BB walking lunges 3X8 per side @ 90
D Toes elevated DB RDL 3X12 @ 70
E Leg extensions 3X15 @ 170
F1 Standing calf raise machine 3X25 @ 120
F2 Standing ankle dorsiflexion 3X50
G1 Ab wheel rollouts from knees 3X12
G2 Hanging leg raises 3X10
2 scoops Plazma
Workout:
A Bent over BB rows 15,15,12,10,10,10,10 @ 45,45,95,135,135,135,135
B Half supinated grip chin ups 4X10 @ BW
C Single arm seated cable rows 4X12 per side @ 75
D Close neutral grip pull downs 4X10 @ 135
E1 HS machine shrugs 3X12 @ 4 PPS
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X6 @ 135
G Alternating hammer curls 3X10 per side @ 45
2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Neutral grip machine press 20,20,15,15,12,12,12,20 @ 80,95,110,125,140,140,140,110
C Low to high cable flies 3X10 @ 15 lbs per side
D1 Standing Arnold press 3X10 @ 35
D2 DB lateral raises 3X15 @ 10
E V bar press downs 4X12 @ 130,140,140,140
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,20,15,15,12,10,8 @ 75,90,105,120,135,150,165
B Chest supported T bar rows 4X12 @ 90
C HS high row 4X10 per side @ 115 lbs per side
D Close neutral grip HS seated rows 4X8 @ 4 PPS
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 2X30 @ red band
G Preacher curl machine 12,12,10,6,8,15 @ 105,105,105,85,65,45
2 scoops Plazma
Workout:
5 minutes on treadmill
A Lying leg curls 20,20,15,15,12,12 @ 50,65,80,95,110,125
B1 Banded leg press 30,25,20,15,12 @ 1,2,3,4,5 PPS + Orange bands
B2 Banded leg press calf extensions 30,25,20,15,12 @ 1,2,3,4,5 PPS + Orange band
C BB reverse lunges 3X6 per side @ 135
D BB glute bridges 3X6 @ 225
E Single leg DB RDL 3X10 per side @ 65
F Leg extensions 3X15 @ 170
G1 Seated calf raises 3X25 @ 90
G2 Tibialis anterior machine 3X20 @ 50
H1 Ab wheel rollouts from knees 3X12
H2 Side bends 3X12 per side @ 45
2 scoops MAG-10
8 oz crock pot chicken breast
2 cups Jasmin rice
1 scoop Metabolic Drive
2 handfuls mixed nuts
Bone in ribeye steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A DB rows 10,10,10,10,10,10,12 per side @ 50,60,70,80,90,100,85
B Supinated grip chin ups 4X10 @ BW
C Half supinated machine rows 4X15 @ 145
D1 Wide pronated grip pull downs 3X10 @ 150
D2 Kayak rows 3X6 per side @ 50
E1 HS machine shrugs 3X12 @ 4 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 2X30 @ red band
G Alternating hammer curls 3X10 per side @ 45
2 scoops Plazma
Workout:
Shoulder warmup
A1 Standing face pulls with external rotation 20,20,15 @ 60,80,100
A2 Standing face pulls 20,20,15 @ 60,80,90
B Decline BB BP 20,20,15,12,10,8,8,8,26 @ 45,45,95,115,135,155,175,185,135
C Cable flies 3X12 @ 20 lbs per side
D HS incline press 4X10 @ 55 lbs per side
D1 Arnold press 3X10 @ 40
D2 DB lateral raises 3X15 @ 10
E Single arm press downs 3X12 per side @ 50
2 scoops MAG-10
Crock pot chuck roast
Jasmin rice
Black beans
1/2 large avocado
Sour cream
Cheddar cheese
Pico