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T
The Shadow
Guest
THIS WEEK:
3 sets of each - REGULAR SETS - 60 seconds rest - 90 on legs if needed
12-15 reps each set
4 TUT
Monday: Legs
Warmup on incline tread - 15 Degrees at 3 mph for 15
Stiff Deads
Walking Lunges(12 per leg)
Leg Curls
Step Ups
ATF Squats
Tuesday Back:
Stiff Arm Pulldowns
Wide Grip pulldowns(lowering to a lower position 3-4 inches below clavicles)
Seated Rows with a rope grip - pulling to chin
Weighted Hypers
Rev Pec dec
Wednesday Chest:
High Cable Xovers
Low Cable Xovers
Incline DB Press
Incline Flyes
Pec Dec(each arm separately - all the way through Range of Motion)
Thursday Shoulders
Incline Laterals to front
Incline "Rear" Laterals(on the same incline bench as above - lie on chest and extend arms from hanging position(or as close as possible) and extend arms in front
Seated Machine Press
DB Upright Rows
Friday Arms
High Pulley cable curls (like a 2x bicep pose)
Rope Kickbacks(turing wrist at top of movement)
Incline DB Curls
DB French Press
Hammer Curls
Rope pushdowns(turning wrists)
ABS - STRAIGHT SETS 5 sets 12-15 reps TUT = 6
M, W, F
DAY 1:
Weighted Cable Crunches
Hanging leg raises
Decline crunches
DAY 2
INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT
Day 3 - REPEAT OF DAY 1
CARDIO PLAN:
EVERDAY - 7 days a week - 60 minutes high incline treadmill
Tues, Th - HIIT on ELLIPTICAL - leaning forward and pushing from heels until they naturally rise from the foot trays
15 cycles of 30:60
Diet - cut carbs in EVERY meal by 25% EXCEPT PWO & ADD a TEAspoon of PB before bed.
T3 - increase by 25 mcg for the week AGAIN as last week
Clenbuterol - 140 mcg per day in 7 dosings
Maintain water intake of 3 gallons
Everything is as we planned - scale weight dropped this week from the slight dietary changes, increase in water and cardio.
You are on point.
3 sets of each - REGULAR SETS - 60 seconds rest - 90 on legs if needed
12-15 reps each set
4 TUT
Monday: Legs
Warmup on incline tread - 15 Degrees at 3 mph for 15
Stiff Deads
Walking Lunges(12 per leg)
Leg Curls
Step Ups
ATF Squats
Tuesday Back:
Stiff Arm Pulldowns
Wide Grip pulldowns(lowering to a lower position 3-4 inches below clavicles)
Seated Rows with a rope grip - pulling to chin
Weighted Hypers
Rev Pec dec
Wednesday Chest:
High Cable Xovers
Low Cable Xovers
Incline DB Press
Incline Flyes
Pec Dec(each arm separately - all the way through Range of Motion)
Thursday Shoulders
Incline Laterals to front
Incline "Rear" Laterals(on the same incline bench as above - lie on chest and extend arms from hanging position(or as close as possible) and extend arms in front
Seated Machine Press
DB Upright Rows
Friday Arms
High Pulley cable curls (like a 2x bicep pose)
Rope Kickbacks(turing wrist at top of movement)
Incline DB Curls
DB French Press
Hammer Curls
Rope pushdowns(turning wrists)
ABS - STRAIGHT SETS 5 sets 12-15 reps TUT = 6
M, W, F
DAY 1:
Weighted Cable Crunches
Hanging leg raises
Decline crunches
DAY 2
INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT
Day 3 - REPEAT OF DAY 1
CARDIO PLAN:
EVERDAY - 7 days a week - 60 minutes high incline treadmill
Tues, Th - HIIT on ELLIPTICAL - leaning forward and pushing from heels until they naturally rise from the foot trays
15 cycles of 30:60
Diet - cut carbs in EVERY meal by 25% EXCEPT PWO & ADD a TEAspoon of PB before bed.
T3 - increase by 25 mcg for the week AGAIN as last week
Clenbuterol - 140 mcg per day in 7 dosings
Maintain water intake of 3 gallons
Everything is as we planned - scale weight dropped this week from the slight dietary changes, increase in water and cardio.
You are on point.
