My Fat Loss Plan for the Pro Physique 90 Day Transformation Challenge.

Nutrition
7 Days Per Week
230-250p/250c/70f

Cardio
7 days per week
30 minutes incline walking
(additional lifestyle cardio with family)

Training
Push
4 sets DB Bench, 20, 15, 12, 10, 5, 5, 5
3 sets Decline Bench Press, 15, 12, 10, 10
Seated DB Press, 4 sets of 12
Side Lateral DB Raise, 3 sets of 15
Close Grip Pushups, 2 sets to failure
Tricep Pressdowns, 4 sets of 12

Pull
Narrow Grip Cable Pulldown 20, 15, 12, 10, 8, 8, 8
Single Arm DB Row 15, 12, 12, 10
Lat Pulldown 20, 15, 12, 12
DB Shrugs 15, 15, 15
Seated DB Incline Curl 20, 15, 12, 12
DB Hammer Curl 15, 12, 10

Legs
Leg Extension 20, 15, 12, 10, 10, 10
Glute Ham Raise 3 set of 12 (3 second hold at top)
Single Leg Split Squat 12, 8, 8, 8
Leg Press 30, 20, 15, 12, 10
Deadlift 12, 12, 12
Standing Calf Raise 20, 15, 12, 12, 12

Supplements (Discount Code PAULR20) saves 20%
https://www.corenutritionals.com
Creatine Monohydrate
Core Fury Extreme (Pre workout)
Core ABC )Branch Chain Amino Acids
Core Bolic
Core Hard
Core Flex (joint supplement)
Core Greens

My entire plan to lose body fat, put on muscle and get into great shape for the 90 days transformation challenge.

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