Split
Pull 1
Push 1
Lower
Off
Pull 2
Push 2
Off
Pull 1
Single arm pull-down
Chest Supported Tbar row
Banded RDL
Prime Extreme Row
Standing cable curls
Reverse pec dec
Push 1
Incline DB Press
Roller Fly
High Incline Smith
Cuff laterals
Rope Cable Extensions
Standing smith calf
Lower
Seated Leg Curls
Squat
Lying Leg Curls
Split squats
Prowler
Pull 2
Single arm preacher
Cable hammer curl
Cable rear delts
Rope Pullovers
Rack Chins
Push 2
JM banded smith press
Cable Extensions
Lateral Raises
Cable Fly variation
Smith incline press
Hip loaded calf
Daily Macros by Meal
Meal 1
P – 65
C – 12-20
F – 20
Intra
C – 30
Meal 2
P – 70
C – 132-140
F – 0
Meal 3
P – 60
C – 100
F – 20
Meal 4
P – 70
C – 100
F – 10
Daily Macro/Calories Total
P – 265
C – 374-390
F – 50-55
C – 3000-3100
Two nights a week meal for is replaced with a “free”/cheat meal.
