CHEST&TRİCEPS

Good Work’s…!

5 WAYS TO USE TRX SUSPENSİON TRAİNİNG

It’s not just a fitness gimmick. TRX training can help you build serious strength, size, stability, flexibility and coordination — all while burning a ton of fat. But only if you know how to use it.

Like your garage, the fitness industry is littered with here-and-gone gadgets, and for good reason — there is no substitute for hard work. Conceived of by the Navy SEALs, the TRX system differs from everything else. It allows users to perform more than 300 exercises, many of which are just novel twists on familiar gym favorites like squats, rows, push-ups and lunges. But it also allows you to train in ways that you wouldn’t normally think of. Here are five of them.

1 START YOUR WORKOUT

Fast-twitch muscle fibers grow the biggest, the strongest and the fastest — and burn the most calories. The best way to target them is with explosive exercises, and the best time to do these exercises is at the start of workouts before they’re fatigued. Start your regular chest workout with three sets of three to eight reps of power push-ups on the TRX. The suspension bands allow you to explode up and land with less stress on the wrists. You also can do power inverted rows for your back, power body curls for your biceps and power triceps extensions.

2 END YOUR WORKOUT

At the end of a heavy bodypart session, attach the TRX to the top of a power rack or a fixed pull-up bar and perform a variety of exercises as finishers. Try bodyweight flyes or suspended push-ups for chest, standing reverse flyes for delts and inverted rows for back.

3 TRAIN ABS

When you do most typical ab exercises, your torso and pelvis are supported by the floor, which essentially acts as an external support. But when you’re suspended (either by your hands/arms or feet/legs) in a TRX, that support is gone, and the only way to stabilize yourself is with your deep inner-core muscles. That’s why the TRX is insanely good at building a strong core, but it also can be used to develop abs. Knee tuck-ins (hands on floor, feet suspended in stirrups, tuck knees in toward chest) are great for the lower abs. And if you thought planks were tough on the floor, wait till you try them with your feet suspended in the TRX.

4 TRAIN LEGS

The TRX allows you to do one of the hardest leg exercises ever — a suspended one-legged squat. Suspend your nonworking leg behind you in the TRX stirrup and use your front leg to squat down and back up. This not only builds up the quads but also trains the stabilizer muscles in your lower body, as well as your core, and helps improve balance. Start with just your bodyweight and then increase the resistance by holding dumbbells, using a barbell or wearing a weight vest.

5 DO CARDIO

Hook up your TRX bands and do mountain climbers for speed. With your hands flat on the floor and your feet anchored in the straps, run in interval fashion. In one study, subjects performed 46 TRX exercises over the course of an hour, working for 30 seconds and resting for 60. The results? Subjects burned high amounts of carbohydrates during the workout and had a high level of EPOC — excess post-exercise oxygen consumption — postworkout, with fats serving as the primary source of fuel during the two hours following recovery.

Good Work’s…!Continued Serious…1 

PHİL HEALTH ROUTİNE WORKOUT SYSTEM-4

 BICEPS

DB OR BARBELL CURLS 4 SETS X 10 REPS

ONE-ARM PREACHER CURLS 4 SETS X 10 REPS*

INCLINE CURLS 4 SETS X 10 REPS

HAMMER CURLS 4 SETS X 10 REPS

*“One-arm preacher curls give me a great contraction and with their full range of movement they can build some amazing fullness as well.”

 TRICEPS

ROPE PUSH-DOWNS 4 SETS X 10 REPS*

SKULL CRUSHERS 4 SETS X 10 REPS

DONKEY KICKBACKS 4 SETS X 10 REPS

DIPS 3-4 SETS TO FAILURE

*“Rope push-downs have always been a favorite. The contraction in my outer head is particularly strong with this movement and it’s a great way to warm up the elbows for the rest of the tricep exercises I do.”

 Sample Training Video

Continued Serious…! System -5-

PHİL HEALTH ROUTİNE WORKOUT SYSTEM-2

Continued Serious…

GARBAGE REMOVAL

“I could eat garbage during the off-season and probably get away with it,” Phil says. “But bodybuilding is my job, and I take it seriously. It’s not that difficult for me to eat clean year-round, and I feel better when I eat well and look better, too. So there’s no reason for me not to stick to a healthful diet, even when I’m trying to add muscle mass.”

An off-season bulking-up diet absent of stomach distension, gastric cramps and the urge to lie on the kitchen floor, semiconscious and curled into a fetal position? It just might be the next wave in bodybuilding nutrition. With good health, a high energy level and bodybuilding trophies lining his mantel, Phil Heath is the poster child for a sensible system of off-season mass-gaining that will leave you big, hard and with all of your senses intact. M&F

A DAY IN THE LIFE

Phil Heath’s off-season diet is all about adding tons of muscle while staying lean. Here’s what Phil’s typical day of eating might include:

Meal Time Contents

1 8:00 a.m. 6 egg whites, 1 cup Cream of Wheat, 8 oz. water

2 11:00 a.m. 8 oz. top round steak, 2 cups white rice, broccoli

3 1:00 p.m. 8 oz. chicken breast, 2 cups brown rice, asparagus

4 4:00 p.m. 60 g protein/150 g carbohydrate shake

5 7:00 p.m. 8 oz. top round steak, 11⁄2 cups white rice, spinach

6 10:00 p.m. 8 oz. tilapia fish, broccoli

PHIL’S TOP 10 OFF-SEASON FOODS

>> Top sirloin steak

>> Salmon steak

>> Chicken breast

>> Egg whites

>> Cream of Wheat

>> Oatmeal

>> White rice

>> Brown rice

>> Broccoli

>> Sushi hand rolls (salmon, preferably)

Phil Heath’s Meal Plan

Off-Season Meal Plan

Meal 1

• 12 oz. chicken

• 1 cup of egg whites

• 1 cup of cream of rice

• Anabolic VITAKIC™ 1 serving

Meal 2

• 12 oz. 94% ground beef

• 2 cups of white rice

Meal 3

• 12 oz. beef tenderloin

• 8 oz. whole wheat pasta

Train

• Pre-Workout

• naNO Vapor® Hardcore Pro Series

• naNOX9™ Hardcore 1 serving

• Post-Workout

• Cell-Tech™ Hardcore Pro Series

• Nitro Isolate 65™ Pro Series

Meal 4

• 6-8 oz. beef tenderloin

• 10 oz. white potato

Meal 5

• 12 oz. chicken

• 1 cup of spinach

Meal 6

• 12 oz. of 94% ground beef

• 1 cup of broccoli

Meal 7

• 2 tbsp. of almond butter

• Nitro Isolate 65™ Pro Series

Pre-Contest Meal Plan

Meal 1

• 2.5 cups egg whites

• 1 cup of oatmeal

Meal 2

• 12 oz. white chicken breast

• 1 cup of brown rice

• Steamed vegetables

Meal 3

• 12 oz. beef tenderloin

• Medium sweet potato

Train

• Pre-Workout

• naNO Vapor® Hardcore Pro Series

• naNOX9® 1 serving

• Post-Workout

• Cell-Tech™ Hardcore Pro Series

• Nitro Isolate 65™ Pro Series

Meal 4

• 12 oz. beef tenderloin

• Medium sweet potato

Meal 5

• 12 oz. white chicken breast

• 1 cup brown rice

Meal 6 & 7

• 12 oz. halibut or tilapia

• Steamed broccoli

Continued Serious Chest Work Phil Health System-3

PHİL HEALTH ROUTİNE WORKOUT SYSTEM-1

Time was, if you were a professional bodybuilder, you were expected to eat and eat and eat, until you could eat no more. You’d stuff your piehole morning, noon, night — especially at night — in an attempt to pack on the pounds any way you could. Burgers were fine. Pizza was better. And don’t forget the ice cream. You gotta have the ice cream. As a result of such gluttonous behavior, off-season bodybuilders were often mistaken for sideshow attractions rather than the athletes they aspired to be. Somewhere along the way during its first century of existence, competitive bodybuilding transmogrified from a quest to achieve the ideal male physique to an all-out race to out-roly-poly the next guy.

But that was then and this is 2006, and change is in the air. That’s because this is the year that 26-year-old bodybuilding phenom Phil Heath made his IFBB pro debut by winning both shows he has entered — the Colorado Pro on May 13 and the New York Pro a week later — at a relatively scant (by pro bodybuilding standards, anyway) 215 pounds, give or take. In a sport in which hyperbole is the name of the game, Phil’s modest bodyweight and refined development are helping to redefine the meaning of “buff.”

That doesn’t mean Phil isn’t interested in getting bigger. In the off-season, he’ll add as much as 25 pounds of mass. But it’s quality mass he’s adding — muscle with minimal fat, the type you’re probably looking for. Enter Phil’s mass-building diet, which we explain and outline here. It’s an approach that, while somewhat unusual in today’s hardcore gyms, makes perfect sense to Phil for several good reasons:

>> Looking Good: “My job title is Professional Bodybuilder, so I feel I should look like one not just for a couple of weeks out of the year but for the whole year,” says Phil.

>> Feeling Good: “When I’m too heavy, I just feel slow and lethargic. A little bodyfat is a good thing for the extra energy it gives you in the gym, but too much of it and I feel like a slob.”

>> Good for Business: “Now that I’m a pro, I can get called to do a guest-posing appearance at any time. The better I look at the guest-posing, the more likely I’ll be asked to do another.”

>> Good Times: “It’s so much easier to get ready for a contest when you have only 20 pounds to drop instead of 50. I was ready for Colorado so far out that I was really relaxed the last weeks leading up to the show instead of suffering to lose those last few pounds.”

HEATH’S EATS

Despite the fact that Phil has the whole diet thing down to a science, it’s more of the metaphysical sort rather than hard science. He isn’t one of those retentive types who needs to count and recount every gram of protein, carbohydrate and fat that enters his body — he eats more instinctively. He does, however, weigh his foods, but mostly just the meats to better estimate his protein intake. “I’ll probably take in something like 400 grams of protein a day in the offseason,” says Phil.

As for the source of his protein, Phil favors red meat, especially steak. “I eat a lot more red meat in the off-season than I do precontest,” he says. “I love red meat because it helps me put on weight. I don’t know if it’s the creatine, B vitamins or zinc, but red meat helps me grow. My body responds really well to it.”

While his favorite cut is a flank steak (a lean cut that he favors in precontest mode), he’ll indulge in sirloin (often leaner than filet) during the off-season. Still, he tries to stick with the leanest cuts available. “I had a barbeque in my backyard the other day, and a bunch of bodybuilders were there,” he says. “I was cooking up hamburgers and they were asking me, ‘How much fat is in these?’ And I was like, ‘This is 90% lean!’ Just because it’s a hamburger doesn’t mean it has to ruin your diet.”

Phil relies primarily on home-cooked meals year round. “If Jen [Laxson, his girlfriend] and I are cooking, I know exactly what’s going into my food,” he explains. Outside of red meat, he’s a fan of fish, especially when it’s wrapped in rice and dried seaweed. “I’m a sushi nut,” he admits. “I could eat salmon rolls pretty much every day.”

He also consumes salmon in steak form. He likes that this cold-water fish is high in omega-3s, one of the essential fatty acids. EFAs have been used to treat everything from arthritis to heart disease and allergies to asthma. They also help decrease muscle breakdown and enhance fat loss. As he’s ramping up for a competition, Phil will swap out the salmon for a drier fish, be it tilapia or orange roughy. But, being as health-conscious as he is size-conscious, he’ll make sure to take his EFAs in capsule form.

Chicken breast makes it onto the menu, but not as often as you might think. It’s not one of Phil’s favorite things to eat, although he likes the variety it adds to his six-meal day. Egg whites, usually for breakfast, comprise his other main protein source, and he prefers to pair them with a nice, steaming bowl of Cream of Wheat.

“I don’t know why more bodybuilders don’t eat this stuff, “ he says. “I love my Cream of Wheat!”

While porridge is the first hit of carbohydrates Phil consumes during a typical off-season day, it’s far from the last. Typically he’ll take in 600 grams or so of carbs daily. “I know a lot of people hate hearing this, but I’m one of those guys who can stay pretty defined while eating a lot of carbs,” he says. “My body thrives on them. They keep my muscles full and round, so in the off-season I can eat as many as I want. But I’m talking about complex carbs, not simple sugars, which can ruin a physique.”

Phil doesn’t measure his fat intake during off-season mode. Most of it comes from the beef and salmon steaks and the occasional cheat meal. He does estimate, however, that he rarely, if ever, consumes more than 100 grams of fat in a day. Being that a gram of fat contains 9 calories, that works out to a maximum of 900 calories per day from fat. Added to his intake of 600 grams of carbs and 400 grams of protein, Phil’s total calorie consumption will sometimes border on 5,000. Throw a gallon or two of water into the mix and you’ve got the 24-hour cocktail that fuels a 5’9″, 240-pound off-season physique that seems to have been hardwired at birth to build award-winning muscles.

Continued Serious System-2-

Body Building A Secure Foundation

Cable row

Main muscles worked

lats, upper back, biceps, brachialis, rear deltoid

Capsule description

sit and pull to your waist a bar fixed to a cable running from a low pulley

Introduction

Use a cable that runs parallel and close to the floor. Sit and hold a bar attached to the cable. Pull the bar to your waist and then return it to arm’s length.

Setup and positioning

Use a supinated grip on a straight bar or a bar with a straight middle and ends that are slanted up, or use a parallel grip on a special purpose-made bar. One of the most common mistakes in this exercise is doing it with hands too close. A shoulder-width grip produces a much better effect than does a narrow grip. With a parallel grip be sure to grasp each handle in the center. For the parallel grip, try to persuade the management where you train to get a shoulder-width bar if it does not already have one. If you are unsuccessful, buy your own bar, or get one custom made, and take it with you when you are going to do this exercise. Aim for a grip spacing that keeps your forearms parallel to each other throughout the exercise. Fix your leg flexion and sitting position so that you do not bang the handles or bar on your legs.

Performance

Sit on the floor, or on a built-in low seat, with your legs bent a little and feet against the foot restraint or support(s). If where you train does not have a foot support near the floor pulley, improvise so that you have a solid foot brace that lets you space your feet as you need to. Pull the handle to the starting position that has you seated with your torso vertical, back flat, and arms pulled out straight by the resistance.

With a shoulder-width grip, smoothly pull the bar into your abdomen and crush your shoulder blades together. Do not let your elbows drift out to the sides. Your elbows should be equally spaced throughout each rep. Arch your back slightly as you pull your shoulders back and down. This means that your elbows must not rise when you are in the contracted position. They should actually go down a little as you crush your shoulder blades together. Hold the contraction for a second or two, and then let the resistance pull your arms straight in a controlled and deliberate way. Involve a little forward movement of your torso during the negative phase, and then return to the vertical position during the completion of the positive (or pulling) part of each rep. This slight movement will help to reduce fatigue in your lower back. But do not round your back as you lean forward a bit. In the contracted position, do not bend back beyond where your torso is upright and perpendicular to the floor.

cable row1

Top and left: Good form in the cable row using a parallel grip on a shoulder-width bar

Incorrect contracted position, with the shoulders rounded and elbows raised.

Other tips for the cable row

If you lean back beyond the vertical, at least with a demanding weight, you will round your shoulders, be unable to crush your shoulder blades together, and rob yourself of working the target muscles. The fullest-range movement involves your arms and shoulders relaxing between reps, to permit a full stretch. Doing this puts great stress upon the rotator cuff muscles at the back of your shoulders, and will set you up for an injury. Do not do it! Keep your shoulders “tight” and your head up when in the stretched position. Never drop your head and let the weight stack yank on your arms and shoulders. Put chalk on your hands for all your work sets. If the bar you use is smooth, the chalk will not help you as much as it will on a bar with knurling. To help your grip on a slick bar, place a palm-size piece of neoprene between each hand and the bar. (Neoprene is a synthetic rubber with many uses. Get some small pieces from a scuba gear shop, an engineering storeroom on campus, or a hardware store.)

Spotting

Spotting is not essential here because the resistance cannot come down on you. (But if the cable snaps you could have a serious accident.) But spotting is desirable for ensuring that the final rep or two of a set is/are done in good form. Form becomes ragged when your shoulders start to slump. Immediately, a spotter should pull on the weight stack cable just enough to let you get the rep out in good form.

Adding weight

Selectorized cable units, and selectorized machines in general, usually have weight increments of 0 lbs or 5 kgs. This is too much weight to progress by at a single jump. Where you train may have special weights of 2.5 lbs or 5 lbs designed to fit on the top of a weight stack. (If it does not, get your own from an exercise equipment store.) Use them to work from one pin setting to the next. Alternatively you could place a second pin through a small barbell weight plate and position it above the first pin. Though the second pin cannot go fully into the weight stack, it may go through enough to hold the small barbell plate securely. Or you could use magnetic small plates. But always check that the setup is secure before you perform a set.

An adjustable parallel-grip bar from Scorpion Gym Equipment, which has the design rights. A single width grip will nat suit all users.

Relative to a straight bar, the slanted ends place the hands in a more natural position—for the cable row and pulldown. Shown here for the cable row, the ends are slanted upwards and a little away from you. Any skilled metal worker could cheaply make the slated bar, and a non-adjustable parallel-grip bar.

Good Work..! Continued Serious..! 

STRONG  SHOULDERS  CREATE   THE  TAPERED PHYSIQUE-3

Upright cable rows

This is a great exercise to polish off your shoulder workout by zeroing in on the front deltoids and the trapezius (the muscles that run along the top of your shoulders).

Starting Position: Attach a short straight bar to the low pulley of a Universal machine. Bend your legs and grasp the bar with an overhand grip, your hands about shoulderwidth apart. Pull the bar with you as you return to a standing position. Let the bar hang straight down in front of you. Keep your body and your wrists straight.

The Exercise: Pull the bar straight up toward your chin, and then lower the weight slowly back to the starting position.Keep your back straight throughout the exercise.

upright cable rows

upright cable rows1

upright cable rowstıp

Upright barbell rows

Like upright cable rows, this exercise targets the front deltoids and the trapezius. By using a barbell rather than a cable pulley, you recruit more stabilizer muscles in the shoulder. This helps to strengthen your rotator cuffs.

Starting Position: Standing upright, grasp a barbell with your hands about shoulder-width apart. Let the bar hang straight down in front of you.Keep your body and your wrists straight.

The Exercise: Pull the bar straight up toward your chin, keeping it close to your body. Concentrate on isolating the muscles in the front of your shoulders and in your upper back. Lower slowly to the starting position.

TIP DON’T “CHEAT”…

by leaning backward or forward and using your bodyweight to lift the bar.

TIP FOR BEST RESULTS…

use the “proper”amount of weight. If you have to swing the weight to get it to the “up”position,you’re using too much.

upright barbell rows

Good Work’s…! Continued Serious..! 

STRONG  SHOULDERS  CREATE   THE  TAPERED PHYSIQUE-2

Lateral raises

Performed correctly, lateral raises isolate the outside deltoids. During this exercise, be prepared to feel a satisfying, growth-producing burn.

Starting Position: Stand upright, with your feet about shoulder-width apart and your arms at your sides. Hold a dumbbell in each hand,with your palms turned toward your body.

The Exercise: Keeping your arms straight, lift the weights out and up to the sides until they are slightly higher than shoulder level. Pause briefly, then lower them slowly back to your sides. It’s important to keep your palms turned downward as you lift the dumbbells so that your shoulders, rather than your biceps,do the work.Also,make sure that you lift the dumbbells on the way up rather than “swing” them (a very common mistake).And when you lower the weights, keep them under control—remember, there’s a lot of good muscle work going on in that portion of the exercise.

lateral raises

lateral raises1

Reverse flyes

Reverse flyes are an extremely effective exercise for your rear deltoids. The key here is to choose the “right” amount of weight, which allows you to maintain good form and to control the dumbbells throughout each rep.

Starting Position: Set an incline bench at the lowest possible angle.Then,with a dumbbell in each hand, lie face down on the bench so that the top of the bench is supporting your chest. Extend your arms in front of you so that they are perpendicular to the angle of the bench.Your palms should be facing each other and your elbows should be slightly bent.

The Exercise: Maintaining the slight bend in your elbows, lift the weights by pulling your arms apart in an arcing motion.Think about trying to squeeze your shoulder blades together.Continue moving your elbows up until the dumbbells are at either side of your head.Pause briefly, then lower the weights slowly back to the starting position.

“Sometimes there is no next time, no second chance, no times out. Sometimes it’s now or never.”

reverse flyes

reverse flyes1

reverse flyestıps

Good Work’s…! Continued Serious …! 

Adrian Peterson Workout

Adrian Peterson, exercise and diet program, we offer here. Adrian Peterson is preparing itself in a high-level work. This program, through the power, speed, balance and strength will provide you with.

40 Time: 4.37 sec

Vertical Jump: 38.5”

Max Bench Press: 345 lbs.

Max Squat: 540 lbs.

Sharp turn in his power and defense is not even clear advantages to be discussed.

Peterson enjoys having a lean muscle body at 217 lbs. because that is where he is fastest with the most speed and acceleration allowing him to get into the open field whenever he hits the crease.

Adrian Peterson has such a tremendous work ethic and perhaps that is his biggest asset (along with his quads and hamstrings). It was even born in his DNA. As a youngster, he would take old water jugs he found lying around in his house, fill them with sand or water because he couldn’t afford to buy weights, and he would tie a rope to them. He would then drag the jugs behind him at a dead sprint. Also, he would tie the jugs to either the end of a pole, put the pole on his back and do squats with them. He would also find the steepest hill he could find, and sprint up them full speed, then jog down, then run up it full speed backwards, then jog down, then do backward lunges up it. Adrian Peterson was born to dominate the gridiron and perform at the highest fitness levels and it all started with his work ethic.

While Peterson was at college at Oklahoma, Peterson was known for his training. He would carry sleds up hills and perform box jumps while holding 80 lb. weights. He also worked with sand bags and did resistance training. He would make sure he would sprint in hilly terrain, making sure to run forward and backwards up the hill for an extended period of time.

Now, Peterson focuses on building functional strength and most importantly, being explosive in any way. He runs half-gashers across the field (sideline to sideline), three-trippers (over back and over), and sprints after practice. He doesn’t do cardio on a treadmill or a bike, so he looks to run outside in any way that he can.

Peterson is a guy that brings a ton of intensity to the weight room. He has a max squat of 540 pounds, but rarely will show off. Peterson says, “I try to create a different environment. I don’t really say much, but guys are watching you, especially when you’re in the position I’m in. That’s not why I’m doing it; it’s how I’ve always worked, and I’ve always had my mind set to be the best. And I know what it takes: hard work.” Peterson is known to do squats the day after a game. That’s right folks, when the rest of the league can’t even bare to move after a brutal Sunday game, Peterson is getting under 315 lbs. and repping them with perfect form for upwards of 15 reps.

Here is an example of Peterson’s workout routine:

MONDAY & WEDNESDAY (UPPER BODY)

EXERCISE SETS REPS

Neck (four directions) 1 6-10

Standing Shoulder Shrug 1 6-10

Incline (M)/Flat-Bench (W) Press (1) 3 10, 8, 6

Close-Grip Pull-Up 1 to failure

Machine Pullover 1 6-10

Flat (M)/Incline (W) Dumbbell Press 2 6-10

Dumbbell Lateral (M)/Front (W) Raise 1 6-10

Seated Cable Row 1 6-10

Seated Cable Scapular Retraction (2) 1 6-10

Flat (M)/Incline (W) Machine Chest Press 1 6-10

Lat Pulldown 1 6-10

Machine Overhead Press 1 6-10

Machine Row 1 6-10

Machine Flye (M)/Lateral Raise (W) 1 6-10

Machine Reverse Flye 1 6-10

External (M)/Internal (W) Rotation 1 6-10

Triceps Pressdown 1 6-10

Cable Curl 1 6-10

Hand Gripper 1 6-10

Wrist Flexion (M)/Extension (W) 1 6-10

(1) using a thick-grip barbell, dumbbell or machine

(2) On a seated row machine, the shoulders are retracted without bending

the elbows. Note: (M) = Monday, (W) Wednesday

TUESDAY & THURSDAY (LOWER BODY)

EXERCISE SETS REPS

Hang Clean 3* 6 or Deadlift (T)/Suqat (1) (R) 3 12,10,8

Romanian Deadlift (T)/Glute-Ham Raise (R) 2 6-10

Leg Press 2 6-10

Leg Curl 1 6-10

One-Leg Press (T)/ 1 6-10

Dumbbell Step-Up or Lunge (R)

One-Leg Curl (T)/ 1 6-10

Leg Curl on exercise ball (R)

One-Leg Hip Flexion (T)/ 1 6-10

Bridge on exercise ball (R)

Hip Abduction 1 6-10

Hip Abduction 1 6-10

Leg Extension 1 6-10

Standing Calf Raise 1 6-10

Ball (T)/Machine (R) Back Extension 1 15

Ball (T)/Machine (R) Abs Crunch 1 25

Medicine-Ball (T)/Machine (R) Torso Twist 1 40

Reverse Crunch (T)/Cable Side Bend (R) 1 15

(1) using a barbell (with or without chains), safety squat bar or

machine

Note: (T) = Tuesday, (R) = Thursday

Look’s Peterson eating

Breakfast: 4-5 egg whites, Low-fat bacon, Whole-grain pancakes

Preworkout: Cytomax Ready-to-Drink

Postworkout: 2 scoops Muscle Milk powder (Cookies’n Creme flavor)

Lunch: Baked chicken, Vegetables (carrots or green beans), & Rice

Dinner: Grilled chicken breast & Pasta

Nighttime snack: Muscle Milk Ready-to-Drink (Cookies’n Creme flavor)

Good Work’s..!

Matt’s Arms Routıne

Matt’s Arms Routıne

Ez bar biceps curl, Single-arm dumb-bell concentration curls, Skull crusher on Swiss ball, reverse triceps extension, Triceps kick back

Good Work’s…!