7 DAYS OF GIVEAWAYS | 12/10-12/16

Upper Body Legs

July 26, 2018

Upper Body Legs

 Meal 1:
- 8 Egg Whites, 2 whole Eggs
- 1 cup White Rice & 1 banana
Meal 2:
- 6 Oz Chicken (cooked)
1 cup White Rice
Meal 3 - PreWorkout
- 6 Oz Chicken
- 1 cup White Rice
Meal 4: Post Workout (roughly 30mins afterworkout)
- 6 Oz Chicken
- 1.5 cup White Rice
Meal 5:
- 8 Oz Red Meat (Ground Beef - burger patties)
- 8-10 Oz Sweet Potato (In the form of baked fries)
Meal 6: (Like a Snack Meal before bed)
- 4oz Chicken
- Watermelon - like half of it! Haha

Training Protocol

 Supplements:
PreWorkout (20mins Before the Gym)

Intra Workout

Post Workout

Workout:
Warm Up – 2-3 sets of Curls & 2-3 sets of Rope Press Downs

  1. 1A. Straight Bar Curls – 2 Sets Straight Sets x 10 then 2 sets of 21s!
    1B. Close Grip Bench – 4 x 10,10,8,8 – Last Set SETH SET
  2. 2A. Incline DB Curls – 3 x 12,10,8
    2B. DB French Curls – 3 x 10,10,8
  3. 3A. Rope Hammer Curls – 3 x 12,10,10 – 1-2 second squeeze at the top of each rep
    3B. Over the Head Rope Extensions – 3 x 12,10,8 – Last Set SETH SET
  4. 4A. Machine Preacher Curls – 3 x 5 – TRIFECTAS
    4B. Dips or Dip Machine Presses – 3 x 10 – Each Set SETH SET
  5. 5A. One Arm Cable Curls – 3 x 12
    5B. One Arm Reverse Cable PressDowns – 3 x 12