Project M : Day 17: Definition Phase : Shoulder

Meal Plan

MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-1 wholemeal bread
-2 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-5 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-5 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-2 SCOOPS SHAKE

MEAL 5:
-5 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

INTRA-WORKOUT
- SIZE ON

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

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Menu :


SHOULDER.
OBJECTIVE: SIZE, DEFINITIONS, HARDENED.
ROUTINE: I MIXED IN A LIL BIT OF EVERYTHING WHICH IS COMPLETELY UNORTHODOX.
FROM SUPERSETS TO INTERVAL TO MUSCLE STIMULATION BUT MAINTAINED HEAVY WEIGHTS
AND WE PUSHED TO TOTAL FAILURE.

1) -WARMUPS: 15 BLURPEE

2) Supersets 1
-STANDING DB PRESS @ 4 X 15, 12,10, 8
-SEATED DB PRESS @ 4 X 15, 12, 10, 8

3) -INTERVAL: PUSHUPS REG+CLOSED GRIP+FREEZE @ 4X10-15

4) -SMITH'S SHOULDER PRESS @ 4X12,10,8,8

5) -INTERVAL W/
-DECLINED PUSHUPS PEC SUPERSETS W/ TRICEP PUSHUPS @ 4X10

6) Supersets
-STANDING BB PRESS @ 3X12,8,6
-STANDING BB REAR PRESS @ 3X12,8,6

7) -INTERVAL W/ PEC PUSHUPS V LEG @ 3X15,12,10

8) -LAT RAISES @ 4X10

9) -FRONT RAISES @ 4X10

10) -DUMBELL STIMULATIONS (TO RELEASE MUSCLE FIBER)
-CONSIST OF: DB CURLS, HAMMER CURLS, FRONT CURLS, LAT/FRONT RAISES/DB PRESSES

11) -LEG WAVES SUPER SETS WITH HORIZONTAL LEG RAISE @ 3 X TOTAL FAILURE

12) -FINISHED WITH SUPER SETS OF;
-LAT RAISE+FRONT RAISE+DB PRESS @ 4X10,8,6,4

13) -SHRUGS @ 4X10 ( 2 plate side by side)

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Overview:

This is what ive been waiting for so long, after few month the moment have come.
the workout that gonna make definition for every inch of my body.
is kind of intense but i know M confirm he know i can do it already.i just need to
remember all the technique he teach like breathing and jerking.

every single day gonna focus to diffent type of muscle, i dont feel tired by looking
forward for every session which gonna get me close to my target.my dream which i work
so fucking hard.

No whine, no more excuse.ill give it all whatever it come.im gonna nail everything with
i have.