Leg 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 […]
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Leg 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 […]
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Ingredients: 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 […]
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Hey 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 […]
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Warning: 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 […]
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warm up with 21s super set with diamond push ups 1-Barbell curls 8,8,6,6 super set Close grip bench press 8,6,6,6 drop the weight halfway and do 15-20reps last set 2-Preacher curls 10,8,8,6 super set barbell skull crushers 10,10,8,8 3-Hammer grip dumbbell curls 10×4 super set rope over head extensions 12×4 4-spiderman curls 20reps super set […]
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Everyone asks what I do for abs and what i do for chest and others but what everyone forgets is what is more important then the gym. So i Decided to make this pyramid to get the message through some peoples thick skull to what is important. This is a pyramid to successful transformation of […]
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Here is my abs routine that i do almost daily with my diet to get some killer abs. Normally i would do them after my workouts. 1.Hanging knee tucks 10reps to your chest 5 reps to the right 5 reps to the left (slow movements, pretend like you would be working on your biceps and […]
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Here is a great arm workout i did this weekend. Dont use a lot of weight try just squeezing your muscles. you will feel way better pump that way Biceps Machine Preacher curls 20reps super set incline DB curls 15reps for 3 sets Dumbbell Curls 10,8,6,20reps super set single hand hammer grip preacher curls 15 […]
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