Your body can use 94% of the protein in a whole egg, making it, like whey and casein, an excellent source of high quality protein. In fact, a recent review of more than 25 published studies on protein may help boost muscle strength and development more than other proteins do because of it high concentrations of leucine. Egg protein keeps you from getting hungry over a sustained period of time.

Leg Press(HEAVY)                                           

4sets 20,15,10,8 reps

Barbell Squats (Low Squats Wide Stance) 

3sets 20,15,10 reps

^super-set

Walking Lunges           

3sets 20 steps each leg (try going heavier every set)

Leg Extensions      

3sets 30,20,15 reps(light weight, focus on contacting)

^super-set

Hamstring Curls               

3sets 30,20,15 reps

(light weight, focus on controlling on the way down)

Seated Calves (Heavy)      

3sets 20,15,10 reps

^super-set

Standing Calves        

3sets 20 reps (light weight, focus on contracting)

Box Jumps          

1 set 20 reps (Box should be no lower than knee high)

^super-set

Burpee                                                             

1 set 20 reps (rest when necessary but finish it up!)

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