Drop 10 Quick workout at home
8 pack / abs / almonds / body / body building / workout / workout routine
100 crunches 90 jumping jacks 80 lunges 70 squats 60 seconds running in place 50 seconds plank 40 jumping jacks 30 squats 20 high knees 10 push ups Repeat this daily in the morning to see weight fall of that body
Read MoreLeg extensions 10/15/20 x2 (one warm up set of 25reps) Leg curls 10/15/20 x2 (one warm up set of 25reps) Squats 1 set warm up 15 reps then 8/10/15×2 (one warm up set of 15reps) Leg press 10/15/failure x2 (one warm up set of 20 reps) Hack squats 8/12/15 x2 Seated calves raises 10/15/25×2 Standing […]
Read MoreLeg press (feet low 20,15,12,12 super set Leg press feet high 20,15,12,12 (add weight with each set) Barbell Squats(concentrate on going as low as you can not on the weight) 4×12 super set Smith machine hack squats 4×20 Lunges putting Dumbbell or kettle bell through your legs with each rep 3x30steps super set Leg extensions […]
Read MoreIngredients: 1 scoop of Chocolate whey protein (MRI PRo-Nos) 1/4 cup of oats 1/4 cup egg whites 1/8 tsp. vanilla 1 pinch of baking Powder 1.5oz all natural apple sauce 1tbsp Fat free chobani greek yogurt Directions: Preheat the oven at 375 degrees. Place cupcake foil liners in a cupcake pan. or just spray with […]
Read More2013
When you are short in time and you are trying to get those 4000-5000 daily in your bulking diet, this recipe is can be quickly made in under 3 minutes and off you go What you gonna need: 2 packets of weight control instant oatmeal (any flavor you like) 1 cup of Almond milk 1Tbs […]
Read MoreHey everyone here is a quick recipe that i thought ill just write it out since its very easy to make that you can have whenever you want. Since its low on carbs you can even have it at night when you get those late night cravings. What you will need 1 scoop of whey […]
Read MoreWarm up-Concentration curls cables or DB 15×3 super-set Kick backs DB or cables 15×3 EZ Rubber band Barbell curls 12,10,8, + Drop of rubber bands and repeat same rep count but wider grip + Barbell Over head French press 12,10,8,reps + DB French press 15×3 Preacher rubber band curls 12,10,10, drop of rubber band and […]
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Tired of eating them egg whites and just forcing them in? try this recipe because then you can sit and enjoy it 2 whole eggs 6 egg whites 1 can of Uncle Bens brown chicken rice When your egg whites turn white put 1/4 of a cup of chobani Greek yogurt plain (dont knock it […]
Read MoreWarning: get a good night sleep before doing this Every exercise will include 1 warm up set for 15-20 reps then do 3 working sets for each exercise. wide grip kneeling cable pull overs 12reps super-set close grip lat pull downs 8-10reps super-set natural wide grip lat pull downs 15reps Dumbbell rows 8-10reps each arm […]
Read More12 weeks life changing fitness program (week 1) routine and diet breakdown
60 minutes / 8 pack / abs / almonds
2013
Training weeks 1-3 Monday- chest reps 5-7 Bench press (3 seconds down 1 second up) warm up 20reps 15reps 1st set 8,6,6,4 Incline press 8,6,6,6,4 (up the weight with each set, dont go to failure till the last set) for all Dips (elbows out) 8,8,6,6 Flat bench dumbbell fly 10×5 still going heavey Tuesday- cardio 45 […]
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