camera iphone 8 plus apk The Perfect Diet To Build Muscle & Strength!!! (Day-To-Day Workouts & Supplements Included!!!)

**Grocery List!!!**
93% Lean Ground Beef, 93% Lean Ground Turkey, Whole Eggs, Spinach, Quaker Oats, Almond Butter, Peanut Butter, Sweet potatoes, jasmine rice, bananas, frozen strawberries, brown sugar, cinnamon, red delicious apples.

**Supplement List!!!**
Protein Powder (Dymatize, Optimum Nutrition, Syntha-6), Multi-Vitamin (Nature Made), Creatine (Sheer Strength Labs), Pre Workout (Pulse by Legion) OR Energy Source.


*Breakfast (Meal # 1)*
3 Whole Eggs, 50 Grams baby spinach, 1 cup of raw oats, 16 Grams brown sugar, half tablespoon of cinnamon, 24 grams of almond butter, red delicious apple (5.5 ounces) Take 5 Grams Creatine & MultiVitamins x 2

**Lunch (Meal #2)**
6 ounces 93% lean ground turkey (cooked weight) , 200 Grams baked sweet potatoes (cooked weight)

***Pre-Workout Meal (Meal #3)***
6 ounces 93% lean ground beef (cooked weight), 300 Grams jasmine rice (cooked weight)

****Post Workout Shake (Meal #4)****
16 ounces water, 1 serving syntha-6 protein powder (47 Grams), 1 banana (126 Grams), frozen strawberries (140 Grams) 32 Grams peanut butter

*****Supper (Meal #5)*****
8 ounces 93% ground turkey (cooked weight), 300 Grams jasmine rice (cooked weight)

*Total Macros 195g - P 425g - C 100g - F = 3,382 Calories!!!*
ON LAGGING MUSCLE GROUPS * Up Carbs 100 Grams (Meal 2,3&5 350 grams Jasmine Rice)

**Off Days From Training * Lower Carbs 125 Grams (Meal 2 (250 Grams jasmine rice, (Meal 3 300 Grams jasmine rice, meal 5 250 Grams jasmine rice) ***HERE IS A FULL WEEK OF TRAINING***
Monday Back & Traps (20 Total Sets) (200+ Reps)
1) T-Bar Rows (*Warm Ups 20,15,12) 5 Sets x 10 reps + Triple Drop Set to Failure on 5th Set (Add weight Every Set) (Stretch Between Each Set)
2) Lat Pulldown (Wide Grip) 5 Sets x 15,12,10,10,8 + Double Drop Set (Add weight every set & Stretch Lats between every set)
3) Dumbbell Row 1 Set x 2 minutes & 30 seconds x AMRAP Using 80lbs
4) Dumbbell Shrug 5 Sets x 20 reps (30 seconds rest between each set)
5) Hanging Ball Leg Lifts + Hanging Ball Knee Raises (4 Sets x AMRAP)

Tuesday Chest & Side Delts (16 Total Sets) (200+ Reps)
1) Incline Dumbbell Bench 6 Sets + Drop Set 12,10,8,8,6 (add weight after every set) + Double Drop set to failure!!!
2) Decline Dumbbell Bench 3 Sets x 12,10,8 ***SUPER-SET***
2) Dumbbell Floor Fly 3 Sets x 10-12 reps (Squeeze & Flex Chest after every set)
3) Single Arm Pushdown 1 Set x 50 consecutive reps (as fast as possible)
4) Seated Dumbbell Side Raise 3 Sets x 30 reps

Wednesday Quads & Hamstrings (20 Total Sets)(300+ Reps)

1) Barbell Squats 4 Sets x 10,8,6,8,10 reps (Pyramid Scheme)
2) Leg Press 4 Sets x 15,12,10,10reps (Add weight every set)
3) Lying Leg Curls 4 Sets x 30,25,20,15 reps (Add weight every set & forced reps)
4) Leg Extension 4 Sets x 30,25,20,15 reps Add weight every set & forced reps)
5) Donkey Machine Calf Raises 4 Sets x 20-25 reps (forced reps)

Thursday Shoulders (15 Total Sets) (300+ Reps)

1) Seated Dumbbell Arnold Press 5 Sets x 6-10 reps (Add weight every set)
2) Seated Plate Front Raise 3 Sets x 8-10 reps +Drop Sets x 12-15 reps
3) Seated Dumbbell Side Raises 4 Sets x Drop Sets 10/15, 10/15, 10/15, 10/15 reps (30s+20s)
4) Cable Side Raise 1 Set x 50 reps as fast as possible!!!
5) Machine Rear Delt Fly 4 Sets x 20,15,12,10 reps
6) Barbell Overhead Shrug 3 Sets x 10 reps + Dumbbell Side Shrug 3 Sets x 10 reps

Friday Triceps & Biceps (16 Total Sets) (200+ Reps)
1) Weighted Dips 4 Sets x 25,20,15,12 reps
2) Dumbbell Overhead Extension 4 Sets x 25,20,20,15 reps
3) Barbell Curls 4 Sets x 25,20,15,15 reps
4) Dumbbell Hammer Curls 4 Sets x 25,20,15,15 reps

Saturday Core Training (300+ Reps)

1) Reverse Ab Machine 4 Sets x 25 reps
2) Hyper Extension Band Side Crunches 4 Sets x 25 reps
3) Weighted Rope Decline Cable Crunch 4 Sets x 25 reps
25lb Plank For time x 2 Sets to Failure!!!

camera iphone 8 plus apk The Perfect Diet To Build Muscle & Strength!!! (Day-To-Day Workouts & Supplements Included!!!)
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