Monday Group Exercise Sets/Rep Time

Chest+Biceps+Abs Flat Bench Press 4 x 12 7:30 AM

Standing Dumbbell Curls 4 x 12 8:00 AM
Incline Dumbbell Press 4 x 12 11:00 AM
Preacher Curls 4 x 12 12:30 PM
Cable Chest Crossover 4 x 12 1:30 PM
Crunches 4 x 25 1:45 PM
Butterfly Chest Machines 4 x 12 3:30 PM
Sit-Ups 4 x 25 6:30 PM
Leg Raises 4 x 25
Cardio
Tuesday Group Exercise Sets/Rep Time
Shoulders+Back Shoulder Press 4 x 12 6:00 AM
Pull-Ups 4 x 12 6:30 AM
Barbell Rows 4 x 12 7:00 AM
Shoulder Shrugs 4 x 12 7:15 AM
Lat-Pull Downs 4 x 12 8:45 AM
Bent-Over Rows 4 x 12 11:00 AM
Cardio
2:10 PM
6:30 PM
Wednesday Group Exercise Sets/Rep Time
Legs+Triceps+Abs Leg Press 4 x 12 7:30 AM
Tricep Cable Pulldown 4 x 12 8:00 AM
Squats 4 x 12 11:00 AM
Dumbbell Kickbacks 4 x 12 12:30 PM
Seated Leg Curls 4 x 12 1:30 PM
Tricep Dips 4 x 12 1:45 PM
Lying Leg Curls 4 x 12 3:30 PM
Leg Raises 4 x 25 6:30 PM
Standing Calf Raises 4 x 12
Decline Crunches 4 x 25
Seated Calf Raises 4 x 12
Cardio
Thursday Group Exercise Sets/Rep Time
Chest+Biceps Incline Bench Press 4 x 12 6:00 AM
Seated Hammer Curls 4 x 12 6:30 AM
Flat Dumbbell Press 4 x 12 7:00 AM
Standing Cable Curls 4 x 12 7:15 AM
Push-Ups 4 x 20 8:45 AM
Cardio
11:00 AM
2:10 PM
6:30 PM
Superset
30 minutes - last 20 minutes alternate 30 second
sprint/30 second walk
Superset
Superset
Superset
Superset
Superset
Superset
30 minutes - last 20 minutes alternate 30 second
sprint/30 second walk
Superset
30 minutes - last 20 minutes alternate 30 second
sprint/30 second walk
Superset
Superset
30 minutes - last 20 minutes alternate 30 second
sprint/30 second walk
Superset
Friday Time
Cardio
10:00 AM
1:45 PM
3:30 PM
Weekends Time
Twice
Snack Exceptions
Yogurt, Milk, Almonds, Peanuts, Cashews,
35 minutes - last 20 minutes alternate 30 second
sprint/30 second walk
Supplement
Shred Matrix - 2 capsules w/ 8-12 oz. of water
Armor-V - 6 capsules w/ 8-12 oz. of water
Combat Powder - 1 scoop w/ 8-12 oz. of water
Shred Matrix - 1 capsules w/ 8-12 oz. of water
Assault - 1 scoop w/ 8-12 oz. of water
WORKOUT
Combat Powder - 1 scoop w/ 8-12 oz. of water
None
Supplement
Shred Matrix - 2 capsules w/ 8-12 oz. of water
Armor-V - 6 capsules w/ 8-12 oz. of water
Assault - 1 scoop w/ 8-12 oz. of water
WORKOUT
Combat Powder - 1 scoop w/ 8-12 oz. of water
Shred Matrix - 1 capsules w/ 8-12 oz. of water
3 capsules of flax seed oil
None
Supplement
Shred Matrix - 2 capsules w/ 8-12 oz. of water
Armor-V - 6 capsules w/ 8-12 oz. of water
Combat Powder - 1 scoop w/ 8-12 oz. of water
Shred Matrix - 1 capsules w/ 8-12 oz. of water
Assault - 1 scoop w/ 8-12 oz. of water
WORKOUT
Combat Powder - 1 scoop w/ 8-12 oz. of water
None
Supplement
Shred Matrix - 2 capsules w/ 8-12 oz. of water
Armor-V - 6 capsules w/ 8-12 oz. of water
Assault - 1 scoop w/ 8-12 oz. of water
WORKOUT
Combat Powder - 1 scoop w/ 8-12 oz. of water
Shred Matrix - 1 capsules w/ 8-12 oz. of water
3 capsules of flax seed oil
None
Supplement
Armor-V - 6 capsules w/ 8-12 oz. of water
WORKOUT
Combat Powder - 1 scoop w/ 8-12 oz. of water
Supplement
Armor-V - 3 capsules w/ 8-12 oz. of water
Snack Exceptions
Yogurt, Milk, Almonds, Peanuts, Cashews,
Food
None
1/2 cup oatmeal, 4 egg whites, 1 slice of whole wheat bread
3 capsules of flax seed oil
6 oz. of chicken breast, 1 cup of cooked broccoli, 8 oz. of brown rice
None
6 oz. of broiled salmon, 1 cup of cooked spinach
6 oz. of baked turkey breast, 1 cup of cooked broccoli
Food
None
1/2 cup oatmeal, 4 egg whites, 1 slice of whole wheat bread
None
6 oz. of chicken breast, 1 cup of cooked broccoli, 8 oz. of brown rice
6 oz. of broiled salmon, 1 cup of cooked spinach
6 oz. of baked turkey breast, 1 cup of cooked broccoli
Food
None
1/2 cup oatmeal, 4 egg whites, 1 slice of whole wheat bread
3 capsules of flax seed oil
6 oz. of chicken breast, 1 cup of cooked broccoli, 8 oz. of brown rice
None
6 oz. of broiled salmon, 1 cup of cooked spinach
6 oz. of baked turkey breast, 1 cup of cooked broccoli
Food
None
1/2 cup oatmeal, 4 egg whites, 1 slice of whole wheat bread
None
6 oz. of chicken breast, 1 cup of cooked broccoli, 8 oz. of brown rice
6 oz. of broiled salmon, 1 cup of cooked spinach
6 oz. of baked turkey breast, 1 cup of cooked broccoli
Food
1/2 cup oatmeal, 4 egg whites, 1 slice of whole wheat bread
6 oz. of broiled salmon, 1 cup of cooked spinach
MP Supplement Quantity Unit Price Total Amazon Total
Shred Matrix 1 29.74 $ 29.74 $ 1 23.10 $ 23.10 $
Armor-V 2 24.98 $ 49.96 $ 2 21.89 $ 43.78 $
Combat 2 42.99 $ 85.98 $ 2 42.99 $ 85.98 $
Assault 1 47.99 $ 47.99 $ 1 41.99 $ 41.99 $
213.67 $ 194.85 $
Food Quantity Unit Price Total
Flaxseed Oil 1 5.94 $ 5.94 $
Oatmeal 4 3.00 $ 12.00 $
Egg Whites 4 3.00 $ 12.00 $
Bread 2 2.00 $ 4.00 $
Chicken Breast 4 8.00 $ 32.00 $
Broccoli 16 1.75 $ 28.00 $
Salmon 16 2.50 $ 40.00 $
Spinach 4 1.00 $ 4.00 $
Turkey Breast 4 10.00 $ 40.00 $
177.94 $