Workout:
A1 Bent over rows 4X15 @ orange band
A2 Band shrugs 4X15 @ orange band
A3 Band pull aparts 4X25 @ black band
B1 DB reverse lunges 3X10 per side @ 20’s
B2 DB squats 3X20 @ 20’s
B3 Glute bridges 3X25 @ BW
C1 DB lateral raises 3X10 @ 20
C2 Neutral grip front raises 3X8 @ 20
D Hanging knee raises 3X12 @ BW
2 scoops MAG-10
Ribeye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Ground beef
Ground lamb
Brown rice pasta
Spaghetti sauce
Indigo-3G
2 scoops Plazma
Workout:
A1 Single leg hip thrusts 3X12 per side @ BW
A2 Single leg seated leg curls 3X12 per side @ black band
A3 Single leg RDL 3X12 per side @ 20’s
B1 TRX pushups 3X10 @ BW
B2 Palms up fat gripz DB curls 3X15 @ 20
C1 Close supinated grip chin ups 3X12 @ BW
C2 Single arm flies 3X12 per side @ red band
D1 Single arm planks 3X12 per side
D2 Standing calf raises 3X20 @ 40
2 scoops Plazma
Workout:
A1 Single arm bent over rows 4X12 @ short red band
A2 Bent over straight arm pull downs 4X12 @ red bands
B Neutral grip chin ups 12,12,12,10 @ BW
C TRX inverted rows 4X10 @ BW
D Band pull downs 4X12 @ black band
E1 Band shrugs 3X15 @ orange band
E2 Band pull aparts 3X30 @ black band
F Palms up fat grips DB curls 3X15 @ 20
G Hammer curls 3X10 @ orange band
2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Incline TRX pushups 4X10 @ BW
C Single arm flies 4X12 per side @ red band
D TRX feet elevated pushups 3X20 @ BW
E Neutral grip front raises 3X10 @ 20
F Overhand triceps press downs 3X15 @ red band
G Single arm overhead triceps extensions 3X15 per side @ small orange band
2 scoops Plazma
Workout:
A Seated leg curls 4X12 per side @ black band
B Squats 4X20 @ BW,40,40,40
C TRX BSS 3X10 per side @ 40
D Single leg RDL 3X10 per side @ 40
E Single leg glute bridges 4X12 @ BW
F1 Crunches 3X12
F2 Single leg calf raises 3X12 per side @ BW
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Chicken breast
Brussels sprouts
BBQ sauce
Greek yogurt
Dark chocolate chips
Indigo-3G
2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Band presses 4X25 @ red band
C Band pull downs 4X12 @ black band
D Band OHP 4X15 @ red band
E Seated rows 4X15 @ black band
F1 Hammer curls 3X15 @ black band
F2 Overhand press downs 3X15 @ red band
Ground beef
Gluten free bun
Baked sweet potato
1/2 small avocado
1 slice cheddar cheese
Tomato
Mayo
Ketchup
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Sockeye salmon
Jasmin rice
Greek yogurt
Indigo-3G
2 scoops Plazma
Workout:
A Sliding leg curls 4X12 @ BW
B Squats 4X20 @ BW,40,40,40
C BSS 3X12 per side @ 40
D Single leg glute bridges 4X12 per side @ BW
E Band pull throughs 4X12 @ orange band
F1 Hanging knee raises 3X12 @ BW
F2 Single leg calf raises 3X12 per side @ BW
1 large egg
1.5 cups egg whites
Spinach
Coconut oil
Baked chicken breast
Italian style green beans
Quinoa puffs
Indigo-3G
2 scoops Plazma
Workout:
A Pronated grip bent over rows 4X15 @ orange band
B Incline pushups 4X20 @ BW
C Wide pronated grip pull ups 3X10 @ BW
D Low to high single arm flies 4X12 per side @ red band
E Bent over reverse flies 4X12 @ 20
F1 Constant tension palms up fat gripz DB curls 3X12 per side @ 20
F2 Single arm overhead triceps extensions 3X15 per side @ red band
Sirloin steak
Mixed salad greens
4 Campari tomatoes
1/2 small avocado
Blue cheese
Olive oil
Butter
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
1 can tuna
Gluten free wrap
1 slice cheddar cheese
Tomato
Mayo
Chickpea puffs
Greek yogurt
Indigo-3G
2 scoops Plazma
Workout:
A1 Bird dogs 1X10 per side
A2 Glute bridges 1X50
B Single leg seated leg curls 4X12 per side @ black band
C Squats 4X20 @ BW,40,40,40
D Reverse lunges 3X10 per side @ 40
E Double banded good mornings 4X12 @ orange bands
F1 Reverse crunches 3X12
F2 Single arm planks 3X12 seconds per side
2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Banded pushups 4X12 @ red band
C Close supinated grip chin ups 3X10 @ BW
D Band OHP 4X15 @ black band
E Seated rows 4X15 @ orange band
F1 Hammer curls 3X15 @ orange band
F2 Overhand press downs 3X15 @ red band