Project M : Day 24 : UPPERBODY WORKOUT

Meal Plan:

MEAL 1: 7AM
-10 EGGS (2 WITH YOKE, 9 WITHOUT)
-1 wholemeal bread
-1 SCOOP SHAKE

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

MEAL3: 1PM
-8 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-8 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-1 SCOOPS SHAKE

MEAL 5:
-8 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:

1) WARM UP ON THREADMILLS = 5MIN

2) suPERSETS 1
- LAT RAISE ISO = 1X12
- LAT RAISE = 1X12
- FRONT RAISE ISO = 1X12
- FRONT RAISE = 1X12
- DB SHOULDER PRESS ISO = 1X12
- DB SHOULDER PRESS = 1X12

3) SUPERSETS 2
- DB CURL ISO = 3X12
- DB CURL = 3X12

4) SUPERSETS 3
- BARBELL CURL = 1X50
- BARBELL BENT OVER = 1X25

5) SUPERSETS 4
- BARBELL CLOSED GRIP = 1X50
- BARBELL SHOULDER PRESS = 1X50

6) PUSH UP = 1X50

7) DB BENT OVER ROW = 1X25

8) SUPERSETS 5
- CLOSED GRIP PUSH UP = 1X50
- DB BENT OVER ROW = 1X25

9) SUPERSETS 6
- LAT RAISE DB = 1X25
- FRONT RAISE DB = 1X25

10) WEIGHTED ABS CRUNCH = 3X25,15,10

11) ABS CRUNCH 3X15,15,50

iNTERVALS WITH PLANKS = 3X30SEC

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OVERVIEW

damn satisfied and speechless.......yah speechless this is the most supersets routine ive done so far