Notesale: Turn your study into money

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Extracts from the notes are below, to see the PDF you'll receive please use the links above

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Workout 3 days a week
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Day 1 :
PAUSED SQUAT
4 sets of 6-8 reps with 1 min
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rest

SINGLE-LEG ROMANIAN DEADLIFT
4 sets of 8-10 reps; 2 min
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rest

Day 2 :

CLEAN HIGH PULL
4 sets of 5-10 reps; 1 min
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rest

BENCH PRESS
4 sets of 6-10 reps; 40 sec
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rest

BULGARIAN SPLIT SQUAT
4 sets of 15-20 reps; 90 sec
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rest
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Remember :
-You rest 30-40 seconds between each exercice
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-Run for 10 min before workout if possible
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-Drink 2 cups of milk and eat fruits after exercice when you're home
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-Don't sleep directly after workout,You might be tired but don't
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-And eat kebab it's good for health
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*Sunday for Day 1
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*Thursday for Day 3
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Hope the best for you,Don't share with anyone this
programme without my permission
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Here is some recipes for you to burn fat and also a rich source of protein for your muscles
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This meatloaf
is lean, full of nutrients and complex carbs
and is perfect for contest preparation diets
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5lb of extra lean ground chicken
1 medium onion
1 green pepper
½ c zucchini
½ c broccoli
2 stems of celery

1 c mushroomss
1 tbsp
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In a skillet sprayed with Pam, sauté onions, pepper, zucchini, broccoli, celery and
mushrooms until tender
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Add garlic 1-2 minutes before the vegetables are done, remove from heat and cool
them off for about 5 minutes
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In a large bowl, mix the rest of the ingredients with the sautéed vegetables
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Put the mixture into loaf pans or any baking dish sprayed with Pam
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Put in an oven on 425 degrees Celsius for 40 minutes
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Remove from the oven and let the meatloaf sit for 45 minutes
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Slice into 8 pieces and enjoy
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What you need:
5 medium skinless, boneless chicken breast halves (approximately 100g each)
¼ c balsamic vinegar
2 cloves of fresh garlic, crushed
¼ tsp
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Dijon mustard
What you do:
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