SUPPLEMENTATION BASICS

Make a list and take it to your local nutrition store, or search online for

• Branched-Chain Amino Acids
• Creatine
• Meal Replacement RTD Drinks and Powders
• Glutamine for recovery

There’s a start. Stay consistent in the gym and stay consistent on your diet.  Make a change today.

TJ’s Progress with Legendary Elite Trainer

Week 8 Progress Photo

Calves

THOMAS J WORKOUT “Pain is weakness leaving the body”…

All Exercises are done in sets of  three…Reps will be 15-12-10    or     12-10-8 for heavier workouts

 

Exercises Day 1    Chest and Shoulders                                                                                                          
Smith Machine Press -superset with Flat Bench Press                      

Cable Crossover-superset with Dip                                                            

Seated Overhead Press-superset with Dumbbell Lateral Raise         

Wide Grip Upright Row-superset with Bent-over Lateral Raise         

Day 2 Back

Wide-Grip Pullup-superset with Reverse Grip Pulldown 

Bent-Over Barbell Row-superset with Barbell Shrug

Seated Cable Row-superset with Dickerson (straight arm pulldown)

Day 3 Rest

Day 4 Legs

Front Squat-superset with Leg Press

Romainian Deadlift-superset with Leg Curl

Leg Extension-superset with Glute Ham Raise

Seated Calve Raise-superset with Smith Machine Calve Raise

Day 5 Arms

Barbell Curl-superset with Skullcrushers

Preacher Curl-superset with Triceps Pressdown on Cables

Incline Dumbbell Curls-superset withDouble Arm kickback

Dips

GOOD LUCK. TAKE ASPRIN.

Hello world!

Welcome to WordPress.com. This is your first post. Edit or delete it and start blogging!