2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,10,8 @ 75,90,105,120,135,150,165
B Half supinated grip machine rows 4X15 @ 145
C Single arm pull downs 8,10,10,10 @ 75,60,60,60
D Single arm seated cable rows 4X10 per side @ 75
E1 DB shrugs 3X12 @ 95 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Cross body hammer curls 3X10 per side @ 35
H Machine preacher curls 12,12,12,8,8,12 @ 100,100,100,80,60,40
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squat press 5X20 @ 1,2,3,4,5 PPS
C BB reverse lunges 10,10,10,8 per side @ 45,95,115,135
D BB RDL 3X10 @ 135
E Leg extensions 3X15 @ 150
F1 Seated calf raises 3X25 @ 90
F2 Tibialis anterior machine 3X20 @ 50
G1 Ab wheel rollouts from knees 3X10
G2 Side bends 3X10 per side @ 45
H Walking lunges 1X12 per leg @ BW
2 scoops MAG-10
Baked chicken breast
2 handfuls mixed nuts
Porterhouse steak
Mixed salad greens
5 small tomatoes
1/2 large avocado
Olive oil
Butter
2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,10,8 @ 75,90,105,120,135,150,165
B Half supinated grip machine rows 15,15,15,15,12,12 @ 145,145,145,145,115,85
C HS machine high rows 4X10 @ 2 PPS
D Single arm seated cable rows 4X10 per side @ 75
E1 DB shrugs 3X12 @ 95 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Hammer curls 3X10 per side @ 35
H HS Machine preacher curls 8,8,8,5,10 @ 70,70,70,60,35
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,15,12,10,8,16 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X8 @ BW
C Close neutral grip seated cable rows 4X10 @ 165
D Wide pronated grip assisted pull ups 4X8 @ 40,40,60,60
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 25,20 @ red band
G Palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X12 @ 80
2 scoops Plazma
Workout:
A Leg extensions 7X12 @ 50,70,90,110,130,150,170
B Squat press 5X20 @ 1,2,3,4,5 PPS
C BB reverse lunges 4X6 per side @ 45,95,95,95
D Hip abduction machine 3X20 @ 100
E Standing calf raises 3X25 @ 90
F1 Hanging leg raises 3X12
F2 Side bends 3X10 per side @ 45
2 scoop MAG-10
Baked chicken breast
Mixed salad greens
6 small tomatoes
1/2 large avocado
Blue cheese
Olive oil
2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,10,8 @ 75,90,105,120,135,150,165
B Close neutral grip HS seated rows 4X8 per side @ 4 PPS
C HS machine high rows 4X12 @ 100 lbs per side
D Single arm seated cable rows 4X10 per side @ 75
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X6 @ 135
G Hammer curls 3X10 per side @ 35
H Machine preacher curls 12,10,8,8,8,8 @ 100,100,100,80,60,40
2 scoops Plazma
Workout:
A Pec deck incline reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Decline DB press 15,15,12,12,8,8 @ 50,50,60,60,70,70
C CGBP 4X8 @ 135
D Incline DB squeeze press 4X10 @ 40
E BB push press 3X8 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 22.5
G Single arm rope press downs 12,12,12,8,8 @ 40,40,40,30,20
H Feet elevated pushups 2X15
Workout:
A Lying leg curls 5X20 @ 50
B Leg press 25,20,15,10,10 @ 1,2,3,4,5 PPS
C DB BSS 3X12 per side @ BW,35,35
D Hack squat 3X8 @ 1 PPS - 3 second negatives
E Hip adduction machine 3X20 @ 50
F1 Seated calf raises 2X25 @ 90
F2 Tibialis anterior machine 2X20 @ 50
G1 Ab wheel rollouts from knees 2X10
G2 Cable ab twists 2X10 per side @ 60
H Walking lunges 1X12 per leg @ BW
2 scoops MAG-10
Ground bison
Red potatoes
Carrots
Onion
Rib eye steak
Mixed salad greens
5 small tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,15,12,10,8,12 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X8 @ BW
C DB rows 4X10 per side @ 85
D1 Wide pronated grip pull downs 3X10 @ 150
D2 Straight arm pull downs 3X10 @ 50
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Palms up alternating curls 3X10 per side @ 32.5
H Rope cable curls 3X10 @ 80