|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.
- 天猫网购家具甲醛超标 依新《消法》成功退货
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.
Brands vs the market
Last year, Islamic State militants seized 49 Turkish hostages from Turkey's consulate in Mosul and held them for more than three months before releasing the group. Those hostages included diplomats, soldiers and children.
We took further steps to implement the Internet Plus action plan and the national big data strategy.
"As robotics is expanding into nearly every industry, Chinese robot makers should realize the gap between them and foreign brands, take advantage of China's robotics development boom and learn from foreign experience to help China grow from the world's largest robot market into a robot manufacturing power," said Qu.
People have been predicting consolidation in this very fragmented sector for years and there have indeed been big mergers recently. But there is little doubt that price pressures on City law firms are intensifying.
But the change in Wall Street’s — and Silicon Valley’s — appreciation of Mr Cook is down to more than just the 70m iPhones Apple is expected to sell this quarter or the $42bn in sales generated in the previous.
If we ask "What salary are you looking for?" say you're flexible, or say it depends on the responsibilities of the job. Try not to name a salary unless we really push you, because that gives us a leg up in the negotiating.
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.
The biggest story of the festival had nothing to do with films. It was about shoes. On Tuesday trade magazine Screen reported that a group of women had been denied access to a screening of Todd Haynes' Carol because their footwear – flat shoes with rhinestones – was unsuitable for the red carpet. Further tales came tumbling forth, social media erupted in indignation and soon enough we were soon dealing with a fully fledgedscandale. The Cannes press office rushed out a garbled statement: “Rules have not changed throughout the years (Tuxedo, formal dress for Gala screenings) and there is no specific mention about the height of the women's heels as well as for men's. Thus, in order to make sure that this rule is respected, the festival's hosts and hostesses were reminded of it.” Well, that cleared that up. Perhaps wisely, press screenings are exempt from any dress code: scruffy journalists are free to ascend the Palais' steps in flip flops and trainers.
住建部部长王蒙徽：去年住房成交价格总体平稳 - 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.
China’s commercial aerospace ambition has long been known, but a few recent milestones are bringing it closer to realization.
Chinese billionaire Wang Jianlin, whose company owns AMC Theaters climbed into the top 20.
"They see some pretty awful things," she told the BBC. "But this is something that will stay with them for a long time."
Sample Supplement Plan
- The job market faces challenges. Some five million Americans have been out of work for six months, raising the risk their skills will erode and make it even harder for them to find jobs down the road. And fears of slowing revenue growth could keep a lid on hiring by companies. About 36% of U.S. executives expect the head count at their firm to fall, according to an October survey by advisory firm CEB, compared with 29% who said that during the summer.[qh]
- 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.
Under these conditions, he argues, the Fed cannot only trigger crises itself; it can also increase the vulnerability of EMs to crises provoked by other factors.
*最佳综艺节目台本创作：《约翰?奥利佛上周今夜秀》(Last Week Tonight With John Oliver)
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 图说家居上市企业老板财富排行.