J Cole- Rise and Shine
3 day workout Plan
Workout objective: Lean muscle mass gains, efficient training Days per week: 3 Number of Repetitions per set are listed with exercise routines (4 sets Per exercise) If you don’t know the exercise you can Google it Suggested training schedule: Monday, Wednesday, Friday or if your busy on the weekdays try: any week day and ,Saturday , Sunday Day 1 Upright Barbell Row: 10 – 8 – 6 –...
“Once you learn to quit, it becomes a habit.”
Good Morning Chocolate/Vanilla Protein Shake...
1/4 cup of skim milk 1/2 banana 1 gram acai powder 1 scoop of chocolate/vanilla protein powder 1 4 oz carton Activia light vanilla yogurt sprinkle of cinnamon www.hardworkdedication.tumblr.com
“When you are not practicing, remember, someone...
Does Exercise Really Boost Productivity?
Under pressure at work? Though exercise generally does improve productivity, long workouts might not do much if you’re dealing with extreme stress, finds a new study in the Journal of Occupational and Environmental Medicine. Researchers took reports of 2,823 workers in Minnesota to see how their perceived stress and other independent factors affected work performance. Stressed workers had...
“I know that fear is an obstacle for some people,...
Protien Shake Receipe
Pre Workout Shake (Provides the Energy you need at the gym) Chocolate/Vanilla Coffee Shake Ingredients: 2 scoops of chocolate/Vanilla protein 1 cup of skim milk 5 ice cubes 1 cup of water 1 spoonful of instant coffee www.hardworkdedication.tumblr.com
Schedule This is a 1 on, 1 off workout program. Workout #1 EXERCISE Crunches - 15-40 Reps - 3 sets Bench Press - 10-12 Reps -4 sets Bent Over Row - 10-12 Reps- 4 sets Shoulder Presses - 12-10-8 Reps -3 sets Lat Pull Downs - 12-10-8 Reps-3 sets Pull Downs (triceps) - 10-10-8 Reps - 3 sets Bicep Curls - 10-10-8 Reps-3sets Standing Squats - 12-10-10 Reps-3 sets Leg Extensions - 12-10-8...