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.

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.

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