This delicious roll is basically a  Japanese sugar cube. That’s because two of its major components are white rice and imitation crab, both of which are packed with fast-digesting carbohydrates and almost no protein.

In a past study researchers put 65 subjects on a low protein diet, a high protein diet or no diet. The low protein dieters averaged 11 pounds weight loss and high protein dieters averaged at 20 pounds. Even more amazing, the high protein dieters lost twice as much abdominal fat. One reason could be that a high protein diets helps control its levels of virtually, a stress hormone that directs fat towards the body.

Barbell Curl                                                               3sets 20,10,8 reps

Tri Bench Press                                                         3sets 30,15,10

Incline Bench D.bell curl (Heavy)                           3sets 12,10,6-8 reps

^super-set

Ez Bar close grip curl                                                3sets 20,15,10 reps

Tri Cable pushdown V-shape handle (Heavy)      3sets 15,12,6-10 reps

^super-set

D.bell Over Head Tri Extension                               3sets 20 reps

^super-set

Tri Laying extension (scull crusher)                         3sets 10-15 reps

Bi Rope Cable Curl (light weight focus on contacting)                2sets 15-20 reps

^super-set

Tri rope cable extension (light weight focus on contracting)    2sets 20-30 reps