Protein: Raw Protein
Collagen: Vital Proteins®
Fish Oils: Fish Oil 1200 Mg Softgels
Daily Super Greens: Nature’s Truth
Use this code: AB10 to get 10% off when you check out on Raw Nutrition website
4 eggs (Cook them however you want) with yogurt
4 eggs with 2 toast you can add peanut butter
Half a cup of oatmeal with 4 eggs
ONLY CHOOSE ONE
Greek yogurt 1
Cashews half a cup
One banana
Blackberries half a cup
(Protein) chicken breast 4 oz
(Protein) lean Ground beef 3 oz
(Protein) Chicken drumsticks 2 drumsticks.
(Carbs) Jasmine Rice 1 cup
(Carbs) White Sweet Potato 1
(Carbs) Mission Carb Balance Spinach wrap 1
Strawberries 4 oz
Blueberries 4 oz
Raspberries 4 oz
Blackberries 4 oz
(carbs) and (Protein) with (fruit)
(Protein) chicken breast 4 oz
(Protein) lean Ground beef 3 oz
(Protein) Chicken drumsticks 2 drumsticks.
(Carbs) Jasmine Rice 1 cup
(Carbs) White Sweet Potato 1
(Carbs) Mission Carb Balance Spinach wrap 1
Strawberries 4 oz
Blueberries 4 oz
Raspberries 4 oz
Blackberries 4 oz
(carbs) and (Protein) with (fruit)
One Greek yogurt you can add fruit like, blackberries strawberries, blueberries cinnamon powder
Or have one protein shake with water
Goal: Low reps, heavy weight (3–5 sets, 4–8 reps)
Flat Barbell Bench Press – 5×5
Incline Dumbbell Press – 4×6-8
Weighted Dips – 3×6-8
Cable Fly (Heavy) – 3×8-10
Chest Pushups (slow tempo) – 2×15-20
Goal: More reps, shaping (4 sets, 10–15 reps)
Flat Dumbbell Press (squeeze at top) – 4×12
Pec Deck or Machine Fly – 4×15
Focus on depth (below parallel)
Keep core tight and drive through your heels
Goal: Build overall leg mass & power
Foot placement: shoulder-width
Don’t lock out knees; go full range
Goal: Quad thickness + overall volume
Focus on a full squeeze at the top
Goal: Isolate hamstrings
Hold dumbbells or a barbell
Stay upright, knee just behind toes
Goal: Glute/quad combo burn + stability
Full stretch at bottom, squeeze at the top
Stretch those hamstrings, slight bend in knees
Control the negative (lower slow)
Goal: Hit hamstrings and glutes hard
Full stretch at bottom, chin over bar
Goal: Lat width and upper back
Lean slightly back, pull to upper chest
Goal: Lat width & shape
Stretch at bottom, squeeze at top
Support knee/hand on bench for stability
Goal: Isolate lats and get that squeeze
Controlled movement, elbows tight
Goal: Mid-back and rhomboid detailing
Overhand grip for upper back, underhand for lower lats
Keep your back parallel to the floor
Goal: Thickness in mid-back
High pull to eyes, pause and squeeze rear delts/traps
Goal: Rear delts and trap support
Main overhead press movement
4 sets x 8–10 reps
Go heavy but controlled
Targets upper chest and front delts
3 sets x 10–12 reps
30–45° incline bench
Hits the side delts – for width
4 sets x 12–15 reps
Slight pause at the top for more burn
Rear delts – often undertrained
3 sets x 12–15 reps
Keep tension and good form
Combo movement that hits all three heads of the delts
3 sets x 10–12 reps
Rotate wrists as you press
Optional finisher for front delts
2–3 sets x 12–15 reps
Go lighter, keep strict form
Format:
3–4 sets per exercise
8–12 reps (some 12–15 for pump)
45–75 seconds rest
Supersets & dropsets included for intensity
Light cable curls & pushdowns: 2 sets x 15–20 reps
Arm circles, wrist rolls
Barbell Curl – 4 sets x 8–10
EZ Bar Skullcrushers – 4 sets x 10–12
Heavy, slow negatives
Incline Dumbbell Curl – 3 sets x 10–12
Overhead Dumbbell Triceps Extension – 3 sets x 10–12
Max stretch at the bottom, full squeeze at the top
Preacher Curl (Machine or EZ bar) – 3 sets x 12–15
Cable Rope Triceps Pushdown – 3 sets x 12–15
Focus on form and time under tension
Concentration Curl – 12 reps
Close-Grip Push-Up – 15–20 reps
Cable One-Arm Reverse Triceps Extension – 12 each side
→ Do 2–3 rounds nonstop
Light static stretches for biceps & triceps
45 minutes stairmaster for cario