|Tuesday||Wednesday||Friday||Saturday or Sunday|
|Chest (hvy)||Quads (hvy)||Chest (light)||Back (hvy)|
|Triceps (hvy)||Hams (hvy)||Triceps (hvy)||Biceps (hvy)|
|Shoulders (light)||Shoulders (hvy)|
- Abs on Wednesday and Saturday/Sunday
- Calves - 1 exercise up and down the weight stack for 15 reps per set Tuesday & Friday. No more than 8 sets.
All Protocols are Sets x Reps
Incline Bench Press- 6 x 6
Flat DB Press- 6 x 6
High Pulls- 4 x 4
Pressdown- 4 x 10
Click here for a printable log of Tuesday.
Leg Press- 6 x 6
Squats- 6 x 6
Hack Squat- 6 x 6
Leg Curl- 5 x 8
Leg Extension- 4 x 10
Click here for a printable log of Wednesday.
Shoulder Press- 6 x 6
Lying French Press- 6 x 6
Click here for a printable log of Friday.
Saturday or Sunday:
Medium Grip Pulldown- 6 x 6
Seated Good Morning- 6 x 6
Barbell Curl- 6 x 6
Preacher Curl- 6 x 6
Click here for a printable log of Saturday or Sunday.
Adding pictures of family or objects that are close to you will remind you of what you’ve accomplished and why you work so hard. Keep them on your desk or on a shelf nearby to help you when you need encouragement and motivation. We love the Set of Ten Gold Frames, $28, at UrbanOutfitters.com.
At school, even in kindergarten, you teach us to behave in the world. You teach us: not to fight with others, to respect others, to clean up our mess, not to hurt other creatures, to share - not be greedy. 在学校，甚至在幼稚园，你们大人教我们如何处世，你们告诉我们不要打架，要尊重对方。找出答案，解决矛盾。去分享，而不是贪婪。
Considering Stryker's founder invented the turning frame -- a device that allows patients to be repositioned in bed while keeping their bodies immobile -- it only makes sense that this medical equipment manufacturer lends employees and their families medical beds, free of charge.
'I just want to stay professional. I don't want them to think I'm a fangirl. I'm one of the performers and I'm not just a background dancer, I'm the dancer.'
Making the cut for the first time, Gigi, 22, and Bella Hadid, 21, are ranked at number five and number nine respectively, with the former making $9.5 million and the younger sibling taking in $6 million.
Yes — just. Democrats will regain control of the House of Representatives in the November midterm elections. Though they will not take charge until January 2019, they will waste no time preparing the House Judiciary paperwork. Mr Trump will label it a “witch hunt”. But another year of his surreal presidency makes it all but inevitable Democrats will campaign on a pledge to hold him to account. Whatever Robert Mueller’s investigation unearths before then is unlikely to turn enough Republicans against him.
Ninety percent of the students believe their universities' guidance on entrepreneurship would help their future businesses. In addition, they professed appreciation for policies intended to encourage entrepreneurship.
Speed Bench Press - Lower the bar in a controlled manner and explode up as fast as possible with the bar. Do not bounce off your chest but explode. Speed is the whole key to this exercise - it is far more important than the weight.
Best chances: Dafoe is probably the current front runner for best supporting actor.
线上线下“巧”融合 成木门行业新突破 - This exercise is for triceps power. Lay on an incline bench face up. Start with the end of the dumbbells resting on your chest with your palms facing down towards your hips.
2. Tell all your friends not to give birth or wed or die or whatever during the World Cup coz we won’t go.
The number of students who will study abroad after graduation has also seen a drop, down from 4.8 percent last year to 3.4 percent.
Sample Supplement Plan
- The questions New Yorkers ask the column are dictated not only by their individual circumstances but also by the larger issues of the day, like rising housing costs, gentrification and shoddy construction. In the end, 2014 was a year of things going up — home prices, rents and, above all, buildings, with 16,700 units approved for construction through October, according to the Real Estate Board of New York.
- 4 Ultra 40, 4 Mass, 1 Multiple Enzyme Complex with each meal
- Muscle Synergy: 8 first thing in the morning; 8 more - 30 minutes prior to workout; and 8 Muscle Synergy immediately following your workout. On non-training days, take Muscle Synergy twice - 8 in the morning and 8 more mid afternoon.
- Glutamine Select: Sip 3-4 scoops mixed in water during training
- Creatine Select: 1 scoop with each meal for 5 days. For the next 5 weeks take 1-2 scoops daily. *On training days, take 2 scoops pre-workout (with Muscle Synergy). Non training days - 1 scoop.
Sample Nutrition Day
- 2 beef patties or 6-8 oz. lean beef or turkey
- 1/2-cup oatmeal or 1 serving grits or 1¼ cup Simply Potatoes
- 2 whole eggs + 4 whites
- 2 slices rye or sourdough bread (sourdough and rye are slow digesting and low glycemic carbs)
- 1 piece fruit (1/4 cantaloupe, 1 grapefruit, 1 orange, 6 strawberries)
- Try mixing 1/2 cup blueberries and 1 scoop Ultra Size Vanilla in oatmeal - it's awesome!
- ¾ - 1 pound Roast Beef
- 2 slices provolone cheese
- 2 slices rye bread
- 1 apple
- Shake Option: 2 scoops Ultra Size, 3 scoops Mass Maker in 16 oz. water
- Pudding Option: mix 1-cup cottage cheese
- 2 scoops Ultra Size, 1 scoop Mass Maker, 1 banana in a bowl
- 10 oz. chicken or other lean meat
- 1 cup cooked rice or 9 oz. sweet potato
- 1-2 cup vegetables or stir-fry
| Food Nutrient Database
Find out how many grams of protein, carbs and fat are in the foods you eat, along with the full vitamin and mineral profile. This database contains data from the U.S. Department of Agriculture, Agricultural Research Service.
Click here to learn more.
- Same options as Meal #2
- 10-12 oz. chicken breast or tenderloins, 1 can green beans, 6 oz. red or sweet potato or 3/4 cup cooked rice
Meal 6 (before bed)
- 2 scoops Ultra Size, 2 TBS cream
- or 1-cup cottage cheese mixed with 2 scoops Ultra Size or 3 whole eggs, 9 whites, 1-2 cups omelet veggies
旭辉牵手中骏 林中：优化资源配置 降低市场风险
- 4 scoops Mass Maker, 1 banana, 1 scoop Ultra Size mixed in 12-16 oz. water
If you are not accustomed to eating this much food, start gradually. Eat the foods listed but smaller portions. Then slowly increase your serving sizes to the amounts listed. Remember, nutrition is 80% of your quest for power and muscle.
Good luck. I added nearly 15 pounds of lean mass in just six weeks on this program. Please e-mail me your questions at 定制家具时代到来 缺失、弊端和小众化不可忽视.