|Tuesday||Wednesday||Friday||Saturday or Sunday|
|Chest (hvy)||Quads (hvy)||Chest (light)||Back (hvy)|
|Triceps (hvy)||Hams (hvy)||Triceps (hvy)||Biceps (hvy)|
|Shoulders (light)||Shoulders (hvy)|
- Abs on Wednesday and Saturday/Sunday
- Calves - 1 exercise up and down the weight stack for 15 reps per set Tuesday & Friday. No more than 8 sets.
- 2014上半年家居卖场保持扩容速度 多元化发展势头强劲
All Protocols are Sets x Reps
Incline Bench Press- 6 x 6
Flat DB Press- 6 x 6
High Pulls- 4 x 4
Pressdown- 4 x 10
Click here for a printable log of Tuesday.
Leg Press- 6 x 6
Squats- 6 x 6
Hack Squat- 6 x 6
Leg Curl- 5 x 8
Leg Extension- 4 x 10
Click here for a printable log of Wednesday.
Shoulder Press- 6 x 6
Lying French Press- 6 x 6
Click here for a printable log of Friday.
Saturday or Sunday:
Medium Grip Pulldown- 6 x 6
Seated Good Morning- 6 x 6
Barbell Curl- 6 x 6
Preacher Curl- 6 x 6
Click here for a printable log of Saturday or Sunday.
The unemployment rate has plunged over the past three years to 5.8% from 8.6%, but almost nobody, including the Federal Reserve, thinks the labor market is really that healthy.
While both numbers came in below forecast, they show how the BoJ has a tough decision on its hands, with respect to potentially ramping up its quantitative easing programme. The monthly numbers look good, the yearly ones not so much.
Best of luck in the year to come.愿你在未来的一年里，吉星高照。
"Those who disrupt testing and harm the equity of education by cheating will get the punishment they deserve," the ministry said.
《大城小妞》(Broad City)，Comedy Central，1月14日播出。伊拉纳·格雷泽(Ilana Glazer)与艾比·雅克布逊(Abbi Jacobson)带着第二季回归了，它讽刺了纽约那些大材小用而又自恋的人们生活中的故作姿态、妥协与纯粹粗俗。
Fast & Furious 6 helped place two other actors high on our list: Vin Diesel and the late Paul Walker. Diesel lands in fourth place with $887 million. Fast & Furious 6 earned $789 million at the box office worldwide. The third movie in his Riddick franchise hit theaters just a few months after. It only pulled in $98 million, but that was enough to put Diesel ahead of his co-star Walker on our list.
Speed Bench Press - Lower the bar in a controlled manner and explode up as fast as possible with the bar. Do not bounce off your chest but explode. Speed is the whole key to this exercise - it is far more important than the weight.
Dealers: Car dealers work toward reducing the paperwork involved in buying a car and the hours it takes to fill it out. That will give them more time to devote to upselling add-ons such as extended warranties, paint and fabric protection, and rust-proofing.
6. It’s not that the story ended badly; it’s that we expect too much of the story.
五问集体租赁住房：配套金融体制要跟上 - This exercise is for triceps power. Lay on an incline bench face up. Start with the end of the dumbbells resting on your chest with your palms facing down towards your hips.
Skeptics of climate change have long argued that global warming stopped around 1998, when an unusually powerful El Ni?o produced the hottest year of the 20th century. Some politicians in Washington have seized on that claim to justify inaction on emissions.
Whatever happened to ‘Never complain; never explain' – the unofficial motto of the House of Windsor?
The 8 per cent year-on-year drop in profits last month compares with 4.2 per cent in November and is the biggest since the current data series began in late 2011, figures released on Tuesday showed.
Sample Supplement Plan
- Between 2015 and 2016, the US market grew by 20 per cent, while the Asian market increased by just 10 per cent. There are two ways to look at the relatively modest size of the Asian ETF market compared with both the US and Europe — which is twice as big as Asia, with $716bn in ETF assets — say analysts.
- 4 Ultra 40, 4 Mass, 1 Multiple Enzyme Complex with each meal
- Muscle Synergy: 8 first thing in the morning; 8 more - 30 minutes prior to workout; and 8 Muscle Synergy immediately following your workout. On non-training days, take Muscle Synergy twice - 8 in the morning and 8 more mid afternoon.
- Glutamine Select: Sip 3-4 scoops mixed in water during training
- Creatine Select: 1 scoop with each meal for 5 days. For the next 5 weeks take 1-2 scoops daily. *On training days, take 2 scoops pre-workout (with Muscle Synergy). Non training days - 1 scoop.
The US electoral college has failed doubly.
Don't ever tell me that you have to have this job because you're going to lose your house, your kids have nothing to eat, your mother has cancer. Companies aren't a charity.
Sample Nutrition Day
- 2 beef patties or 6-8 oz. lean beef or turkey
- 1/2-cup oatmeal or 1 serving grits or 1¼ cup Simply Potatoes
- 2 whole eggs + 4 whites
- 2 slices rye or sourdough bread (sourdough and rye are slow digesting and low glycemic carbs)
- 1 piece fruit (1/4 cantaloupe, 1 grapefruit, 1 orange, 6 strawberries)
- Try mixing 1/2 cup blueberries and 1 scoop Ultra Size Vanilla in oatmeal - it's awesome!
- ¾ - 1 pound Roast Beef
- 2 slices provolone cheese
- 2 slices rye bread
- 1 apple
- Shake Option: 2 scoops Ultra Size, 3 scoops Mass Maker in 16 oz. water
- Pudding Option: mix 1-cup cottage cheese
- 2 scoops Ultra Size, 1 scoop Mass Maker, 1 banana in a bowl
- 10 oz. chicken or other lean meat
- 1 cup cooked rice or 9 oz. sweet potato
- 1-2 cup vegetables or stir-fry
| Food Nutrient Database
Find out how many grams of protein, carbs and fat are in the foods you eat, along with the full vitamin and mineral profile. This database contains data from the U.S. Department of Agriculture, Agricultural Research Service.
Click here to learn more.
- Same options as Meal #2
- 10-12 oz. chicken breast or tenderloins, 1 can green beans, 6 oz. red or sweet potato or 3/4 cup cooked rice
Meal 6 (before bed)
- 2 scoops Ultra Size, 2 TBS cream
- or 1-cup cottage cheese mixed with 2 scoops Ultra Size or 3 whole eggs, 9 whites, 1-2 cups omelet veggies
- 4 scoops Mass Maker, 1 banana, 1 scoop Ultra Size mixed in 12-16 oz. water
If you are not accustomed to eating this much food, start gradually. Eat the foods listed but smaller portions. Then slowly increase your serving sizes to the amounts listed. Remember, nutrition is 80% of your quest for power and muscle.
Good luck. I added nearly 15 pounds of lean mass in just six weeks on this program. Please e-mail me your questions at 多乐士发布2016全球权威色彩趋势.