Meal 1 
3 Whole Eggs
194g Ground Bison Cooked
150g – Cream of rice cooked
Total War Pre Workout
Intra workout

Meal 2 
120g – Cream of Rice
20g – Raw honey
73g –Isotope (weight)

Meal 3
224g – Grass Fed Sirloin steak cooked
350g – Jasmine Rice
50g Avocado 

Meal 4 
2 Whole Eggs
194g – Ground Bison
350g – Raw Egg Whites cooked 

Meal 5 
224g – Chicken Cooked
350g – Jasmine rice cooked
70g – Avocado
75g – Asparagus cooked 

Meal 6
65g – Peanut Butter Chocolate Isotope
20g – Almond Butter
130g – Cream of rice

Exercise 1 – Straight sets 

Standing Alternating DB Curl 

Working up to 3 hard sets at the same weight within the 10-15 rep range 

Exercise 2 – straight sets 

Incline Supinated Bicep Curl 

We used a slight incline here with the goal of really keeping shoulders pinned back against the pad. 

On these reps we cut out all momentum and did both full ROM reps as well as partials out of the stretched position. 

3 working sets in the 10-12 rep range plus 3-5 partials. 

Exercise 3 – Straight sets 

Machine Single Arm Machine

Working full stretch through peak contraction on each rep + 3 forced partials on each side. 

3 working sets in the 10-12 rep range plus 3 forced reps.

Exercise 4 – Straight sets 

DB Single Arm Curl on Standing Preacher Machine 

Again here we are trying to fully lengthen the bicep so an easy way to do this is to contract your tricep in the fully extended position. 

2 sets of 15 on each arm 

Triceps

Exercise 1 – Straight sets 

Incline Skull Crusher 

Pyramid up in weight, all sets performed to failure around the ranges listed. 

30/25/20/15 

Exercise 2 – straight sets 

Single Arm Alternating DB Overhead Ext 

Going through a full stretch / Pause / Drive into 3/4 through range of motion. 

3 working sets in the 10-12 rep range plus 3-5 partials. 

Exercise 3 – Rope Tri-Sets 

Bending over at 45 Degree – Rope Extension starting with rope at forehead, splitting rope ends at bottom. No body movement here

INTO 

Traditional Standing Rope Extension splitting rope at full extension while keeping arms into sides throughout 

INTO 

Standing High Pulley overhead Extension with back towards stack. Keep rope ends together here. 

All three movements done to failure of FULL REPS only at same weight

3 Rounds 

Exercise 4 – Straight sets 

Cable Single Arm Reverse Extension 

2 sets of 15 on each arm 

Forearms Circuit 

Reverse Cambered Barbell Curl x 15 

Barbell Behind The Back Forearm curl x 15 

Hammer DB Curl with hands slightly pronated x 15 

3 Rounds 

Meal 1
3 Whole Eggs
200g – Egg Whites
90g – Cooked 95/5 Sirloin
130g – Cream of rice cooked
Total War Pre Workout
Intra workout  

Meal 2
120g – Cream of Rice
73g –Isotope (weight)

Meal 3
224g – Grass Fed Sirloin steak cooked
280g – Jasmine Rice
50g Avocado 

Meal 4
2 Whole Eggs
350g – Raw Egg Whites cooked
80g – Oats 

Meal 5
224g – Chicken Cooked
210g – Jasmine rice cooked
50g – Avocado
75g – Asparagus cooked 

Meal 6
2 Whole Eggs
350g – Raw Egg Whites cooked
80g – Cream of rice 

Exercise 1 – Superset 

Standing Lateral Raises INTO Standing Wide grip Upright row

This is a great superset for the medial delts 

Going as heavy as possible within the realm that it is a superset. 

12 reps on each 3 rounds

Exercise 2 – Superset 

Incline Camber Bar Supinated Front Raise using a close grip INTO Incline Camber Bar Pronated Front raise with a wide grip 

12 reps on each and then doing top half partials to failure keeping tension primarily on the working muscle being primarily the front deltoid. 

Exercise 3 – Straight sets 

Seated Belt driven Shoulder press. 

Here we did as many full reps as possible followed by as many bottom half partials as we can do as long as we could get half way through the ROM. 

3 working sets around 15-25 reps per set with full reps as well as added partials 

Exercise 4 – Straight sets 

Seated Reverse Pec Deck 

Holding peak contraction on each rep. 

3×12-15 + stretch partials on each rep 

Exercise 5 – Straight sets 

Pronated Lateral Raises 

Here you are going to keep your palms facing back throughout. This done correctly is a shorter range of motion, Start with the DB’s ends on your glutes and drive laterally from that position. You will realistically only be able to get about halfway up before other muscles take over. 

Exercise 6 – Superset 

Bi lateral Hammer Shrugs x 15 

INTO 

Seated Low Row pulling high for mid trap emphasis rope rows x 15 

Finished up with 6 sets of ab work we are alternating ab and calves training every day. 

Meal 2
120g – Cream of Rice
73g –Isotope (weight)

Meal 3
224g – Grass Fed Sirloin steak cooked
280g – Jasmine Rice

Meal 5
224g – Ground Sirloin
140g – Jasmine rice cooked
75g – Asparagus cooked

Meal 6
3 whole eggs
250g whites
100g oats
Onions and pepper if you want

Exercise 1 – Leg extensions

Pick a weight you can get 10 full reps with a hard 2 second contraction hold on each rep. Rep 10 should be very hard then go into 10 more reps moving the weight as high as you can. Finally finish each set with a 10+ second contraction hold at the midway point through the ROM

Exercise 2 – Leg press

4-5 seconds eccentrics all the way into the hole. Splitting knees at chest getting them around your torso.

Only coming up 3/4 way and flex hard in this position before going back into eccentric

3 very challenging sets aiming for 20 reps

Exercise 3 – Vertical Leg press feet low and wide on platform

5 sets of 10 with 45 second rest

All sets at same weight this should be very very hard. Rest pause sets if needed to get all reps

Exercise 1

Incline seated DB curl – staying supinated throughout

Supinated in this case simply means palms facing in front of your body. Here complete both arms simultaneous with each other. Pausing at full stretch and peak contraction. Aiming for 12 – 15 full reps on each set.

3 sets total

Exercise 2

Machine preacher curl 1.5’s

Here we are doing 1 full rep then 1 half rep from the top focusing on peak contraction of the biceps then back down to starting position. Complete 10 reps like this.

3 working sets

Exercise 3

Bicep tri-set – all movements performed with both arms at same time.

Cambered bar curl
D – Handle reverse grip curl
Rope hammer curl

Hitting biceps from three different hand positions in a Tri-Set format aiming for 12 reps on all reps

Triceps

Warm up on cambered bar or rope press down

Exercise 1

Incline cambered bar skull crusher

Here keep your elbows in a fixed position that also allows you to stretch behind your head.

Aim to get a full stretch on each rep and focus on contracting the triceps not just locking out into the joint itself. 12-15 reps

3 sets total

Exercise 2

Machine dips 1.5’s

Here we are doing 1 full rep then 1 half rep from the contraction phase of the movement focusing on peak contraction of the triceps then back to starting position. Complete 10 reps like this.

3 working sets

Exercise 3

Triceps -tri set – all movements performed by alternating arms

Rope press down
D handle underhand press down
Cable “throat cutters” cross body horizontal tricep extension

Hitting triceps from three different hand positions in a Tri-Set format aiming for 12 reps on each.

Meal 1 
3 Whole Eggs
200g – Egg Whites
90g – Cooked 95/5 Sirloin
150g – Oats raw measure
Total War Pre Workout
Intra workout 

Meal 2
120g – Cream of Rice
73g – Isotope (weight)

Meal 3
224g – Grass Fed Sirloin steak cooked
280g – Jasmine Rice 

Meal 4
3 Whole Eggs
250g – Raw Egg Whites cooked
4 slices food for life bread 

Meal 5
224g – Ground Sirloin
140g – Jasmine rice cooked
75g – Asparagus cooked 

Meal 6
3 whole eggs
250g whites 100g oats
Onions and pepper if you want 

Training – Chest 

1. 3 way standing cable fly 
– 10 reps leaning over slightly and doing an incline emphasis plane of motion.
– 10 reps leaving over slightly, doing a fly in a flat plane of motion.
– 10 reps leaning over further tucking elbows into sides almost as if you are doing reverse grip press.

2. HEAVY Incline press variation
4×8-12 straight heavy sets
Working up to a max set of 12 and maintaining weight for all sets 

3. Exercise 3
Flat Barbell or Machine press
Muscle rounds (Leo Costa method)
6 x 6 with 15 second breaks using same weight throughout. The goal here is to consistently move the weight at the same tempo throughout all sets. Explosive contraction emphasis throughout.

4. Banded dips – drop into bodyweight dips.
Start out banded at 45 degree angle to failure, drop band and continue working from full stretch on each rep. 

5. Decline “to neck” guillotine press with DB’s
Done lightly at the end to really bring a lot of blood and also serve as an active weighted stretch.
Full stretch into full contraction
3×12-15 

Meal 1
3 Whole Eggs
200g – Egg Whites
90g – Cooked 95/5 Sirloin
150g – Oats raw measure
Pre Workout
Intra workout 

Meal 2 
120g – Cream of Rice
73g –Isotope (weight)

Meal 3
224g – Grass Fed Sirloin steak cooked
280g – Jasmine Rice 

Meal 4
3 Whole Eggs
250g – Raw Egg Whites cooked
5 slices food for life bread 

Meal 5 
224g – Ground Sirloin
270g – Jasmine rice cooked
75g – Asparagus cooked 

Meal 6
3 whole eggs
250g whites
100g oats
Onions and pepper if you want 

1. Lying leg curls 

Triple Accumulation set
10 + ADD weight 10 + ADD weight 10 + ADD weight as many as possible
Aiming to only hit failure on last add set. Using a total of 4 weights = 1 set
Triple drop set
10 + Drop weight 10 + DROP weight 10 + DROP weight as many as possible
Aiming to only hit failure at each weight . Using a total of 4 weights = 1 set 

2. DB RDL 

4×8-12 straight heavy sets
Working up to a max set of 12 and maintaining weight for all sets 

3. Split squats in smith machine 

3x 10-15
Long stride stance to get a stretch through glutes and hamstrings, only come 3/4 way up not fully locking out onto knee joint. 

4. Standing leg curls 

2 alternating rest pause sets
This is a DC style rest pause but since it’s Iso lateral we are using the working leg as the rest for the non working leg. All sets within the rest pause format are done at same weight.
70x 15-7-5 done fully on right leg then moving on to left. 

2 rounds like this

5. Seated leg curls 

2 sets of 21s
7 top half peak contraction
7 full reps hitting peak contraction
(Aiming to fully shorten hamstring on each rep)
7 partial half reps from fully stretched position.
Calves circuit
Seated
Standing
Toe press 

Amap each time through starting with 50 each first time