The Barbecue Shaq

All meals come with a choice of or : ; ; RDL or Glute/Ham; Adduction, Abduction or; mixed tibia and calves.

STEAK & EGGS RACK of RIBS MOMS MEATLOAF “ 8-6-4 1 “XP Pre-Exhaust” “Dumbbell Elevator” Barbell Bench x 8 Nitro Pec Dumbbell 1st Floor Barbell Bench x 6 XPload Incline Press Machine or TRX Row Barbell Bench x 4 Nautilus Row Dumbbell 2nd Floor Cable Pulldown x 10 XPload Chest Press Pulldown or Pullover Cable Pulldown x 8 Nitro Pullover Dumbbell 3rd Floor Dumbbell Incline x 8 XPload Pulldown Pulldown or Pullover Dumbbell Incline x 6 Nitro Lat Raise Dumbbell 4th Floor Nautilus Row x 10 XPload Seat Press Lateral Raise Nautilus Row x 8 Nitro Rear Delt Dumbbell 5th Floor MR 3-way x 12

CHICKEN POT PIE PIZZA PIE PIGS FEET ROW 2 “Hammer Pull/Push” “Barbell Incline 10 - 8 “No “ 8-12 reps Hammer Iso Decline Press Barbell Incline Nitro Pec Fly Cable Pulldown Barbell Incline Nitro Pullover Hammer Seated Press Pulldown Nitro Lateral Raise Hammer Iso High Row Pulldown Hammer Rear Delt Hammer Dumbbell Bench Nitro Pec Fly Hammer Iso Row Dumbbell Bench Nitro Pullover Hammer Iso Lat Raise Row MR Lateral Raise Hammer Iso Rear Delt Row MR Diagonal Raise Hammer Dips Hammer Seat Press Band External Rotator Hammer Seat Press BURGER and FRIES “Dumbbell 10-8” Dumbbell Bench x 10 Nautilus Row Dumbbell Bench x 8 Nautilus Row Dumbbell Incline x 10 Pulldown Dumbbell Incline x 8 Pulldown Dumbbell Seat Press x 10 Dumbbell Lat Raise Dumbbell Seat Press x 8 The Barbecue Shaq

All meals come with a choice of Leg Press or Squat: Leg Curl; Leg Extension; RDL or Hip Extension; Hip Adduction, Abduction or; mixed tibia and calves.

CORN BEEF & CABBAGE TACO SALAD FRIED TOIDS “Free Weight Combo Platter” “Shoulder Circuit” “Shoulder Emphasis” Barbell Bench x 8 Power Push-ups x 15 Nitro Rear Delt x 10 Dumbbell Incline x 8 Shrugs x 15 Nitro Lat Raise x 10 Barbell Bench x 8 Alternating DB Shoulder Press x 12 XP Seat Press x 10 Dumbbell Incline x 8 Alternating DB Lateral Raise x 12 Hammer Rear Delt x 8 Row or Pulldown 2 x 12, 10 Alternating DB x 12 DB Lateral Raise x 8 Barbell Incline x 8 Resist-a-band Rear Delt x 25 DB Seat Press x 8 Dumbbell Bench x 8 Tricep/Bicep x 12 Nitro Rear Delt x 6 Barbell Incline x 8 Repeat Sequence Hammer Lat Raise x 6 Dumbbell Bench x 8 Hammer Seat Press x 6 Row or Pulldown 2 x 12, 10 Shrugs x 15 Lateral Raise

FRIED PECS FRIED LATS FRIED YAMS “Chest Emphasis” 6-10 reps “Upper Back Emphasis” 6-10 reps “Lower Body Sequence” Barbell/DB Bench Nitro Pullover Leg Press//Squat x 10 Nitro Pec Fly Cable Pulldown Leg Curl x 8-12 XP Incline Press Hammer Rear Delt Leg Press/Deadlift/Squat x 8 Nitro Pec Fly Nautilus Row Leg Extension x 8-12 XP Bench Press Nitro Pullover Leg Press/Deadlift/Squat x 6 Nitro Pullover XP Pulldown Hip Abduction (outer) x 8-12 Bodyweight Dips Nitro Rear Delt Hip Adduction (inner) x 8-12 Nitro Pec Fly 30 sec. Negative Chin Calf or Tibia x 15ea. Push-Ups XP Bench Press The Barbecue Shaq- Lower Body

DEEP FRIED QUADS BARBECUED RUMP ROAST Leg Extension x 12 Leg Curl x 15 Nautilus Hip Adduction (inner) x 12 Leg Press x 12 XPload Leg Press x 15 Hammer Hip Extension x 12 Leg Ext. – RT x 8 Leg Curl – RT x 10 Deadlift or Squat x 12 Leg Press – RT x 8 DB RDL – RT x 10 Hip Lift – RT x 15 Hold – RT x 30sec. Leg Curl – LF x 10 Hip Lift – LF x 15 Leg Ext. – LF x 8 DB RDL – LF x 10 Band Lateral Step – RT x 20 Leg Press – LF x 8 Hammer Hip Exten. x 10 DB Split Squat – RT x 10 Static Hold – LF x 30sec. Ham Iso Duo Press x 10ea. Band Lateral Step – LF x 20 DB Split Squat – LF x 10

THE CLASSIC TRIPLE DECKER SLOW COOKING – 8sec. up/4sec. down Squat/DL/Press x 10 Leg Curl x 12 Avenger Leg Press x 6-8 Leg Curl x 10 Leg Extension x 12 Leg Curl x 6-8 Squat/DL/Press x 10 Leg Curl x 10 Leg Extension x 6-8 Leg Extension x 10 Leg Extension x 10 Hip Adduction (inner) x 6-8 Hip Abduction x 12 Leg Curl x 8 Leg Abduction (outer) x 6-8 Squat/DL/Press x 10 Leg Extension x 8 Hammer Hip Extension x 6-8 RDL x 10 Squat/Press x 20 Avenger Leg Press x 4-6 Wall Sit x 60sec. Wall Sit x 60sec. Wall Sit x 60sec