2 scoops Plazma
Workout:
A Medium neutral grip seated cable rows 7X12 @ 75,90,105,120,135,150,165
B Supinated grip chin ups 4X12 @ BW
C Meadows rows 4X10 per side @ 60
D1 Wide pronated grip pull downs 3X10 @ 165
D2 Kayak rows 3X12 per side @ 100
E1 Trap bar shrugs 3X12 @ 225
E2 Band pull aparts 3X30 @ black band
F KB swings 3X20 @ 45
G Palms up fat gripz DB curls 3X10 per side @ 30
H Rope cable curls 5X12 @ 80,80,80,60,40
2 scoops Plazma
Workout:
A Lying leg curls 5X20 @ 50
B Squats 5X10 @ 45,95,135,185,185
C Squat press machine 4X12 @ 5 PPS
D DB reverse lunges 3X6 per side @ 50
E DB RDL 3X10 @ 65
F1 Standing calf raise machine 3X20 @ 90
F2 Standing ankle dorsiflexion 3X60
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
2 scoops MAG-10
New York strip steak
Mixed salad greens
18 cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,12,10,10 @ 75,90,105,120,135,150,165,180
B Semi supinated machine rows 4X12 @ 160
C HS high rows 4X8 per side @ 3 PPS
D Single arm seated cable rows 4X10 per side @ 75
E1 DB shrugs 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Alternating hammer curls 3X10 per side @ 37.5
H Machine preacher curls 12,10,10,6,8,10 @ 100,100,100,80,60,40
2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,70,70,70
B 3 second negative leg press 15,12,12,12,12 @ 1,2,3,4,4 PPS
C DB goblet squats 4X10 @ 80
D1 DB BSS 3X12 per side @ 45
D2 BB hip thrusts 3X10 @ 135
E Trap bar RDL 3X10 @ 135
F Leg extensions 3X15 @ 130
G1 Seated calf raises 20,20,15 @ 90
G2 Tibialis anterior machine 20,20,15 @ 50
H1 Ab wheel rollouts from knees 2X12
H2 Pallof press 2X10 per side @ 60
I Walking lunges 1X12 per leg
2 scoops MAG-10
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Rib eye steak
Mixed salad greens
14 cherry tomatoes
Small avocado
Blue cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,12,10,10 @ 75,90,105,120,135,150,165,180
B Supinated grip inverted rows 4X10 @ BW
C Single arm pull downs 4X8 per side @ 75
D Bent over BB rows 4X10 @ 135
E1 DB shrugs 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Alternating hammer curls 3X10 per side @ 40
H EZ bar cable curls 3X10 @ 100
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Squat press 20,15,12,12,12 @ 1,2,3,4,5 PPS
C DB BSS 3X12 per side @ 45
D Smith machine hip thrusts 3X10 @ 1 PPS
E Single leg DB RDL 3X12 per side @ 50
F Leg extensions 3X15 @ 150
G1 Seated calf raises 3X20 @ 90
G2 Tibialis anterior machine 3X20 @ 50
H1 Decline crunches 2X12 @ 25
H2 Ab wheel rollouts from knees 2X12
I Walking lunges 1X12 per leg
2 scoops Plazma
Workout:
A DB rows 7X10 per side @ 50,60,70,80,90,100,110
B Supinated grip chin ups 4X12 @ BW
C Medium neutral grip seated cable rows 4X10 @ 165
D1 Wide pronated grip pull downs 3X10 @ 165
D2 Straight arm pull downs 3X10 @ 60
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Rack pulls 4X8 @ 135,225,275,315
G Palms up fat gripz DB curls 3X10 per side @ 30
H Jettison curls 2X8 @ 55 + red band
2 scoops Plazma
Workout:
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline BB press 20,15,12,10,8,8,8,22 @ 45,95,115,135,155,175,185,135
C Flat DB squeeze press 4X12 @ 50
D Incline smith machine press 4X8 @ 55 per side
E Seated Arnold press 3X10 @ 45
F1 Wide grip dips 3X12 @ BW
F2 DB lateral raises 3X12 @ 17.5
G V bar press downs 3X12 @ 130
H Feet elevated pushups 25,20
2 scoops Plazma
Workout:
A Lying leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,8 @ 45,95,135,185,225
C Squat press machine 4X12 @ 5 PPS
D Smith machine split squats 4X8 per side @ 35 per side
E DB RDL 3X10 @ 65
F1 Standing calf raise machine 3X25 @ 90
F2 Standing ankle dorsiflexion 3X60
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,12,10,10 @ 75,90,105,120,135,150,165,180
B Half supinated machine rows 4X12 @ 160
C Wide pronated grip pull ups 4X10 @ BW
D Single arm seated cable rows 4X10 per side @ 75
E1 DB shrugs 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 30,25 @ red band
G Alternating hammer curls 3X10 per side @ 40
H1 Cable wrist curls 3X12 @ 120
H2 Reverse cable curls 3X10 @ 80