Workout:
A Lying leg curls 20,15,12,12,10,8,6,8+10 @ 50,65,80,95,110,125,95,65
B Leg press 20,15,12,10,12,15,35 @ 1,2,3,4,3,2,1 PPS
C1 BSS 3X10 per side @ 35
C2 BB hip thrusts 3X10 @ 90
D BB RDL 3X8 @ 135
E Leg extensions 3X15 @ 150
F1 Standing calf raises 3X20 @ 90
F2 Standing ankle dorsiflexion 3X50
G1 Ab wheel rollouts from knees 10,10,8
G2 Cable ab twists 3X10 per side @ 60
H Walking lunges 1X12 per side @ BW
2 scoops Plazma
Workout:
A Pec deck reverse flies 6X12 @ 70,85,100,115,130,145
B Decline bench press 20,15,12,10,8,8 @ 45,95,115,135,155,175
C Neutral grip machine press 4X12 @ 140
D Low to high cable flies 3X10 @ 15 lbs per side
E HS high incline press 3X10 @ 1 PPS
E1 Wide grip dips 3X10 @ BW
E2 DB lateral raises 3X12 @ 15
F V bar push downs 3X12 @ 120
G Feet elevated pushups 2X12
2 scoops Plazma
Workout:
A Lying leg curls 5X12 @ 50,65,80,95,110
B Squat press 5X10 @ 5 PPS
C DB reverse lunges 4X6 per side @ 50
D DB RDL 3X10 @ 60
F1 Seated calf raises 3X20 @ 90
F2 Tibialis anterior machine 20,20,15 @ 50
G Hanging leg raises 3X10
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,8,8 @ 75,90,105,120,135,150,165
B DB rows 4X8 per side @ 100
C HS high rows 4X10 @ 2 PPS
D Supinated grip bent over BB rows 4X8 @ 135
E1 DB shrugs 3X12 @ 95 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Alternating hammer curls 3X10 per side @ 30
G Machine preacher curls 8,8,8,8,8,8,8 @ 100,100,100,80,60,40,30
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 12,10,8,6,3,10 @ 45,95,135,185,225,135
C BB reverse lunges 3X5 per side @ 135
D Leg press 4X8 @ 4 PPS
E BB RDL 3X10 @ 135
F Leg extensions 3X15 @ 150
G1 Standing calf raises 3X25 @ 90
G2 Hip abduction machine 3X20 @ 100
H Ab wheel rollouts from knees 10,10,8
I Walking lunges 1X12 per side @ BW
2 scoops MAG-10
2 cans tuna
2 low carb tortillas
Cheddar cheese
Mayo
Ribeye steak
Mixed salad greens
6 small tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
6 oz slow cooked chicken breast
8 oz Brussels sprouts
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,15,12,10,5,12 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X7 @ BW
C Single arm seated cable rows 4X10 per side @ 75
D1 Wide pronated grip pull downs 3X8 @ 165
D2 Straight arm pull downs 3X10 @ 50
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X6 @ 135
G Palms up alternating curls 3X10 per side @ 25
H Fat Gripz EZ bar curls 3X8 @ 50
2 scoops MAG-10
Slow cooked chicken breast
Jasmin rice
Black beans
1/2 large avocado
Sour cream
Cheddar cheese
Pico
2 scoops Plazma
Workout:
A Lying leg curls 5X12 @ 50,65,80,95,110
B Front squats 10,8,5,5,5 @ 45,95,135,135,135
C DB reverse lunges 4X6 per side @ 50
D Squat press 4X12 @ 5 PPS
D DB RDL 3X8 @ 65
F1 Seated calf raises 3X20 @ 95
F2 Tibialis anterior machine 3X20 @ 50
G Hanging leg raises 3X10
2 scoops Plazma
Workout:
A Pec deck reverse flies 20,15,12,12,12,10 @ 70,85,100,115,130,145
B Decline DB press 15,15,12,12,8,8 @ 45,45,55,55,65,65
C CGBP 4X6 @ 135
D Low to high cable flies 3X10 @ 20 lbs per side
E BB push press 4X8 @ 95
F1 Medium grip dips 3X10 @ BW
F2 Lean away lateral raises 3X10 per side @ 20
G Rope press downs 12,12,12,8,8 @ 80,80,80,60,40
H Feet elevated pushups 2X12
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Leg press 25,20,15,10,8 @ 1,2,3,4,5 PPS
C BB reverse lunges 3X6 per side @ 135
D Toes elevated BB RDL 3X10 @ 135
E Leg extensions 3X15 @ 150
F1 Standing calf raises 3X20 @ 90
F2 Standing ankle dorsiflexion 3X50
G Ab wheel rollouts from knees 10,10,8
H Walking lunges 1X12 per side @ BW
2 scoops MAG-10
1 scoop Metabolic Drive
Spicy tuna roll
Philadelphia roll
Assorted tuna sushi
Slow cooked chicken breast
Jasmin rice
Black beans
Avocado
Sour cream
Cheddar cheese
Pico
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Close neutral grip seated rows 12,12,12,12,12,12,10,8 @ 75,90,105,120,135,150,165,180
B Half supinated grip chin ups 4X7 @ BW
C DB rows 4X10 per side @ 85
D1 Wide pronated grip pull downs 3X8 @ 150
D2 Straight arm pull downs 3X10 @ 50
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Deadlifts 3X8 @ 135,185,225
G Palms up alternating curls 3X10 per side @ 30
H Fat Gripz EZ bar curls 3X8 @ 50
2 scoops Plazma
Workout:
A Seated leg curls 20,20,15,12,12,12 @ 50,50,65,80,95,110
B Squats 4X10 @ 45,95,135,185
C Squat press 4X12 @ 5 PPS
D DB reverse lunges 4X6 per side @ 50
D DB RDL 3X10 @ 65
F1 Seated calf raises 3X20 @ 95
F2 Tibialis anterior machine 3X20 @ 50
G Hanging leg raises 3X10
2 scoop MAG-10
Chicken breast
Broccoli
Bacon
Mushrooms
Balsamic cream sauce
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,10,8 @ 75,90,105,120,135,150,165
B Single arm seated cable rows 4X10 per side @ 75
C HS high rows 4X10 @ 2 PPS
D Chest supported T bar rows 4X10 @ 90
E1 DB shrugs 3X12 @ 95 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F KB swings 3X15 @ 50
G Alternating hammer curls 3X10 per side @ 35
H Single arm cable curls 3X8 per side @ 40
2 scoops MAG-10
New York strip steak
Blue cheese cream sauce
Mixed salad greens
4 small tomatoes
1/2 large avocado
Olive oil
Butter