2 scoops Plazma
Workout:
A1 Rope press downs 6X15 @ 60,80,100,100,100,100
A2 Palms up alternating curls 4X12 per side @ 32.5
B1 Close grip dips 4X15 @ BW
B2 EZ bar curls 4X10 @ 65
C1 Single arm overhead triceps extensions 4X12 per side @ 25
C2 Cross body hammer curls 4X10 per side @ 40
D HS preacher curls 8,8,8,10 @ 70,70,70,45
2 scoops MAG-10
Crock pot chuck roast
Jasmin rice
Black beans
1/2 large avocado
Sour cream
Cheddar cheese
Pico
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,20,15,12,7,15 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X8 @ BW
C Close neutral grip cable rows 4X12 @ 150
D1 Wide pronated grip pull downs 3X10 @ 150
D2 Straight arm pull downs 3X12 @ 50
E1 HS machine shrugs 12,12,20 @ 4,4,3 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 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
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 @ 45
D HS incline press 4X10 @ 55 lbs per side
D1 Arnold press 3X10 @ 40
D2 DB lateral raises 3X15 @ 10
E V bar press downs 4X12 @ 140
F Feet elevated pushups 2X15
2 scoops Plazma
Workout:
Shoulder warmup
A1 Rope press downs 6X15 @ 60,80,100,100,100,100
A2 Fat gripz palms up alternating curls 4X12 per side @ 30
B1 Single arm overhead triceps extensions 4X12 per side @ 25
B2 Machine preacher curls 4X12 @ 100
C1 Close grip dips 4X15 @ BW
C2 Reverse grip EZ bar curls 4X8 @ 65
D Band press downs 1X100 @ black band
E Band curls 1X100 @ black band
2 scoops MAG-10
Chicken breast
1 cup Jasmin rice
Tikka masala simmer sauce
Spinach
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 DB BSS 7X12 @ BW,30,60,60,60,30,BW
C Squats 3X8 @ 185
D BB good mornings 3X10 @ 95
E Leg extensions 3X15 @ 170
F1 Seated calf raises 3X25 @ 90
F2 Tibialis anterior machine 3X20 @ 50
G1 Ab wheel rollouts from knees 2X12
G2 Cable twists 2X10 per side @ 60
2 scoops MAG-10
Crock pot chicken breast
Jasmin rice
1 scoop Metabolic Drive
New York strip steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A Meadows rows 12,12,12,10,10,10 per side @ 25,35,45,55,55,55
B Supinated grip chin ups 4X10 @ BW
C Neutral grip HS machine rows 4X8 per side @ 4 PPS
D Medium neutral grip pull downs 4X10 @ 150
E1 HS machine shrugs 3X12 @ 4 PPS
E2 Band pull aparts 3X30 @ black band
F Dead lifts 4X8 @ 135,185,225,225
G Alternating hammer curls 3X10 per side @ 40
2 scoops MAG-10
Crock pot chuck roast
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 BB BP 20,20,15,12,10,8,8,8,6,25 @ 45,45,95,115,135,155,175,185,195,135
C Neutral grip machine press 4X12 @ 140
D Incline DB flies 3X10 @ 35
E1 Arnold press 3X10 @ 40
E2 DB lateral raises 3X15 @ 10
F V bar press downs 3X12 @ 70 - single pulley
G Feet elevated pushups 2X15
2 scoops MAG-10
Chicken breast
Brown rice pasta
Alfredo sauce
Spinach
2 scoops Plazma
Workout:
A Seated leg curls 20,20,15,15,15,15 @ 50,60,70,80,90,100
B Squats 15,15,10,10,8,8,6,6,12 @ 45,45,135,135,185,185,225,225,135
C BB RDL 3X12 @ 135
D DB reverse lunges 3X6 per side @ 50’s
E1 Standing calf raise machine 3X25 @ 120
E2 Hanging leg raises 3X12
2 scoops MAG-10
Crock pot chuck roast
Jasmin rice
Black beans
1/2 large avocado
Sour cream
Cheddar cheese
Pico
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,20,15,12,8,20 @ 25,50,75,100,125,75
B Half supinated grip chin ups 4X8 @ BW
C Single arm seated cable rows 4X10 per side @ 75
D1 Wide pronated grip pull downs 3X10 @ 150
D2 Kayak rows 3X6 per side @ 50
E1 HS machine shrugs 3X15 @ 160 lbs per side
E2 Band pull aparts 3X30 @ black band
F Dead lifts 4X8 @ 135,225,225,225
G Alternating hammer curls 3X10 per side @ 40
2 scoops MAG-10
Chicken tenders
Brown rice pasta
Broccoli
Sun dried tomato sauce
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 BB BP 20,20,15,12,10,8,8,8,8,26 @ 45,45,95,115,135,155,175,185,195,135
C Pec deck flies 3X12 @ 130
D HS incline press 4X10 @ 55 lbs per side
E1 Arnold press 10,9,8 @ 40
E2 DB lateral raises 3X15 @ 10
F V bar press downs 4X12 @ 140
G Feet elevated pushups 2X15
2 scoops MAG-10
New York strip steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Cheddar cheese
Butter