Enrique Leon
Brief message
(Protein) 2 eggs
(Protein) 4 Turkey sausages
(carbs) 2 Waffles Eggo
(carbs) chex mix cereal 1 severing
(carbs) full Banana
(carbs) 2 french toast with Dave’s killer bread
MEALS:
(carbs) and (Protein)
You may add condiments like low fat jelly and low-fat peanut butter to your bread or your waffles
ONLY CHOOSE ONE
Cup of blueberries
1 Quest bar
1 bag of quest Chips
half of Bagel
(Protein) 2 bison patties. For burgers
(carbs) potato fries 2 cups
(Fruit) mango 1
(Fruit) oranges 1
(Fruit) pineapple 2 cups
(Fruit) grapes 2 cups
(Protein) Chicken drumsticks 3 drumsticks.
(Protein) ground beef 1 cup
(Protein) salmon 4oz
(Protein) ground turkey
(Carbs) Quest Pizza 1 whole pizza
(Fruit) Grapes 1 cup
(Fruit) Apples 1
(Carbs) Jasmine Rice 1 cup
(Carbs) White Sweet Potato 1
I would like you to eat
eat (protein) and (carbs) (fruit)
you may add spinach, salsa, lettuce, low fat mayo, or no sugar catch up to your wrap if you do decide to use this mission carb wrap
(Protein) 2 bison patties. For burgers
(carbs) potato fries 2 cups
(Fruit) mango 1
(Fruit) oranges 1
(Fruit) pineapple 2 cups
(Fruit) grapes 2 cups
(Protein) Chicken drumsticks 3 drumsticks.
(Protein) ground beef 1 cup
(Protein) salmon 4oz
(Protein) ground turkey
(Carbs) Quest Pizza 1 whole pizza
(Fruit) Grapes 1 cup
(Fruit) Apples 1
(Carbs) Jasmine Rice 1 cup
(Carbs) White Sweet Potato 1
I would like you to eat
eat (protein) and (carbs) (fruit)
you may add spinach, salsa, lettuce, low fat mayo, or no sugar catch up to your wrap if you do decide to use this mission carb wrap
(Fruit) mango 1
(Fruit) oranges 1
(Fruit) pineapple 2 cups
(Fruit) grapes 2 cups
(ProTien) protien shake. with water
Quest bars (2 a day)
Rice Cakes any favor (2 a day)
String cheese (2 a day)
Cashews (1 cup a day)
Any type of fruit
FOODS NEEDED
Popcorn 100 calories per bag (Orville Redenbacher’s SmartPop, or Jolly Time Healthy Pop.
Couple gallons of Water.
Jasmine rice
Jumbo shrimp
tuna steak
Plain Greek yogurt
Cashews with sea salt
Quest Chips (any flavor) 2 bags a day
Quest Bars (2 bars day)
Whey Protein
Oat milk
Whole Grain Bread
Olive Oil
Butter
Reduced-Calorie Syrup
Ground Cinnamon
Supplements
Protein: Raw Protein
Pre-workout: Raw Preworkout
Use this code: AB10 to get 10% off when you check out on the website
Workout Schedule
Monday Chest/delts
Flat Bench
50 second break (in between sets)
Warm up with bar for us
3 sets 12 reps – 135 pounds
3 set 7 rep – 225 pounds (use elbow wraps) get a spoter
Dumbbell Incline
50 second break (in between sets)
3 sets 10 reps – 40 pounds
2 sets 8 reps – 50 pounds
1 sets 5 reps – 60 pounds
Push ups
50 second break (in between sets)
3 sets 20 reps
Over the Head Triceps Super Set With Bench Dips
50 second break (in between sets)
2 sets 10 reps – 20 pounds with 10 dips
3 sets 8 reps – 30 pounds with 10 dips
3 sets 5 reps – 45 pounds with 10 dips
Hammer strength machine
50 second break (in between sets)
3 sets 15 reps – 45 pound plates each side.
3 sets 15 reps – 2, 45 pound plates each side
1 set 8. reps – 3, 45 pound plates each side
Standing Chest Fly
50 second break (in between sets)
3 sets 15 reps – 15 pound
3 sets 15 reps – 25 pound
2 sets 6 – 35 pounds
45 minutes of cardio on the stair-master after work out
Tuesday Legs
Smith Machine Squat
1 minute and 30 sec break (in between sets)
Warm up with the bar first
8 reps – 3 sets 2, 25 pounds on each side
Leg curl extensions
50 second break (in between sets)
15 reps – 2 sets 60 pounds
15 reps – 2 sets 80 pounds
5 reps – 2 sets 90 pounds
Step Up With Dumbbells
50 second break (in between sets)
20 reps – 3 sets 25 pounds ( each leg)
lying hamstrings
50 second break (in between sets)
15 reps – 3 sets 25 pounds
15 reps – 2 sets 35 pounds
10 reps – 1 sets 55 pounds
hip abductor machine
50 second break (in between sets)
15 reps – 3 sets 15 pounds
15 reps – 3 sets 25 pounds
bulgarian split squat
50 second break (in between sets)
10 reps – 3 sets 30 pound dumbbell
10 reps – 3 sets 45 pounds dumbbell
45 minutes of cardio on the stair-master after work out
Wednesday cardio
45 minutes of cardio on the stairmaster before (AB Routine) after workout
Russian Twist.
20 reps 3 sets
20 reps 3 sets
30 reps 3 sets
20 reps 3 sets
20 reps 3 sets
50 reps 3 sets
Thursday Arm Workout
Rope two hand tricep pulldown
50 second break (in between sets)
2 sets 15 reps – 25 pounds
2 sets 12 reps – 35 pounds
2 sets 8 reps – 50 pounds
Dumbell Bicep Curls
50 second break (in between sets)
15 reps – 2 sets 20 pounds
Skull Crushers
50 second break (in between sets)
15 reps – 3 sets 30 pounds
10 reps – 3 sets 60 pounds
Dumbell Tricep One-Handed Extensions
50 second break (in between sets)
15 reps each arm – 3 sets 15 pounds superset with bench tricep dips – 20 reps
Standing Dumbbell Hamer Curls
50 second break (in between sets)
20 reps each arm – 3 sets 15 pounds
Low Dumbell Bicep Hamer Curls Holds
50 second break (in between sets)
20 reps – 3 sets 15 pounds
Standing Dumbbell Curls
50 second break (in between sets)
5 reps each arm – 3 sets 20 pounds
CABLE TRICEP PULL DOWNS
50 second break (in between sets)
20 reps – 1 sets 10 pounds
20 reps – 1 sets 15 pounds
20 reps – 1 sets 20 pounds
135 POUND STRIGHT STRIGHT FOREARM CURLS BAR
50 second break (in between sets)
10 reps – 3 sets no weight
45 minutes of cardio on the stair-master after work out
Friday Cardio
45 minutes of cardio before on the stair stepper (AB Routine) after workout.
30 reps 3 sets – push ups
50 second break (in between sets)
30 reps 3 sets – setups
50 second break (in between sets)
10 reps 3 sets – sunrise planks
50 second break (in between sets)
20 reps 3 sets – Full Crunches
50 second break (in between sets)
40 reps 3 sets – Mountain Climbers
50 second break (in between sets)
Saturday Leg Day
Leg Press Machine
2 sets 20 reps – 45 pounds each side
1 sets 20 reps – 2, 45 pounds each side
1 sets 15 reps – 3, 45 pounds each side
1 sets 15 reps – 4, 45 pounds each side
Abductor Workout Machine
20 pounds 1 sets 12 reps
30 pounds 2 sets 12 reps
60 pounds 2 sets 12 reps
Laying down hamstring curls
20 pounds 3 sets 15 reps
30 pounds 2 sets 12 reps
40 pounds 3 set 12 reps
Leg Extension
20 pounds 2 sets 20 reps
30 pounds 2 sets 20 reps
40 pounds 2 sets 15 reps
Burn out set 30 pounds
Smith machine
15 reps 4 sets – 135 pounds
Burn out reps on last set
30 minutes of cardio before (AB Routine) after workout:
20 reps 3 sets – setups
10 reps 3 sets – sunrise planks
20 reps 3 sets – crunches
40 reps 3 sets – mountain climbers