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  1. #5676
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #10
    Week 4 Day 1
    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2

    Rest Times are 90 Seconds

    Smith Machine Row:
    25/Side x 15
    2-25/Side x 12
    3-25/Side x 4
    3-25/Side x 8 --> 2-25/Side x 8 -> 1-25/Side x 12

    DB Pullover:
    65 x 12 (2 Sets)

    DB Row:
    90's x 8 (2 Sets)

    Meadows Row:
    25 Plate x 10
    2-25 Plates x 12
    3-25 Plates x 8

    1 Arm Supinated Lat Pulldown:
    35 Each Hand x 8 (3 Sets)

    A1: Reverse EZ Bar Curl
    70 x 12 (2 Sets)

    B1: Hammer Curl:
    30's x 8 (2 Sets)


    Post-Workout:
    Ham & Cheese Sandwiches + Sweet Potato Fries
    Team ScoobyPrep

  2. #5677
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
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      18,753,357

    Default

    Mesocycle #10
    Week 4 Day 2

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Incline DB Bench Press:
    80's x 10
    90's x 10
    100's x 8
    110's x 8 --> 80's x 8 --> 60's x 12

    Smith Incline Bench Press:
    25/Side x 10
    2-25/Side x 10
    3-25/Side x 12
    4-25/Side x 8

    Cable Crossover:
    45 Each Hand x 15 (2 Sets)

    Assisted Dip Machine
    2 Sets to Failure

    HS Rear Delt Raise:
    80 x 20 --> 60 x 10 (2 Sets)

    DB Shoulder Laterals:
    35's x 8 (2 Sets)

    Dual Rope Tricep Extension:

    140 x 12-15 (2 Sets)



    Lying DB Skullcrusher:
    35's x 10-12 (2 Sets)



    Post-Workout:
    Pretzel Crusted Chicken & Rice
    Team ScoobyPrep

  3. #5678
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,529
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
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      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #10
    Week 4 Day 3

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Pronoated Low Cable Rows: (2:1:2:1)
    100 x 10 (2 Sets)

    Braced Dumbbell Rows:
    50's x 12 (2 Sets)

    Cable Pullover
    70 x 10 (3 Sets)

    HyperExtensions:
    BW x 25 (2 Sets)

    Supinated DB Curl
    30's x 8 (2 Sets)

    Cable Hammer Curl
    90 x 8 (2 Sets)

    Post-Workout:
    Sirloin, Mashed Potatoes & Green Beans
    Team ScoobyPrep

  4. #5679
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,529
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      3-4 Years
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      Build Muscle
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      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #10
    Week 4 Day 4
    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Hammer Strength Machine Press
    4 Plates/Side x 8 (2 Sets)

    Pronated DB Fly: (3:1:1:1)
    40's x 12

    HS Pec Fly:
    140 x 10 + 20 seconds Iso-Tension (2 Sets)

    A1: DB Rear Delt Flies
    2 Sets of 25

    A2: Hammer Strength Laterals
    2 Sets of 15

    Dual Handle Pushdown:
    140 x 10 (2 Sets)

    Overhead Tricep Cable Extension
    30's x 15 (2 Sets)


    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  5. #5680
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,529
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #10
    Week 4 Day 5
    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Lying Leg Curl: (3:1:1:1)
    100 x 8
    120 x 8
    140 x 8
    160 x 8 + 10 Partials (2 Sets)



    Leg Press: (3:1:1:1)
    1 Plate/Side x 20
    2 Plates/Side x 15
    3 Plates/Side x 12
    4 Plates/Side x 10
    5 Plates/Side x 8
    6 Plates/Side x 8 (2 Sets)

    DB Goblet Squat:
    110's x 8 (2 Sets)



    Leg Extension: (3:1:1:1)
    30 Each Leg x 8 (7 Sets)
    * Go Back and Forth for 7 sets with no rest


    Cable Pull through
    80 x 12 (2 Sets)


    Post-Workout:
    Graeter's Maple Cinnamon Crunch (Mystery Flavor for March of 2019)
    Last edited by LayzieBone085; 03-01-2019 at 08:50 PM.
    Team ScoobyPrep

  6. #5681
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,529
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #10
    Week 5 Day 1
    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    Smith Machine Row:
    25/Side x 15
    2-25/Side x 12
    3-25/Side x 4
    3-25/Side x 8 --> 2-25/Side x 8 -> 1-25/Side x 12

    DB Pullover:
    65 x 12 (2 Sets)

    DB Row:
    90's x 8 (2 Sets)

    Meadows Row:
    25 Plate x 10
    2-25 Plates x 12
    3-25 Plates x 8

    1 Arm Supinated Lat Pulldown:
    35 Each Hand x 8 (3 Sets)

    A1: Reverse EZ Bar Curl
    70 x 12 (2 Sets)

    B1: Hammer Curl:
    30's x 8 (2 Sets)


    Post-Workout:
    Protein Bar
    Team ScoobyPrep

  7. #5682
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,529
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
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      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #10
    Week 5 Day 2
    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Incline DB Bench Press:
    80's x 10
    90's x 10
    100's x 8
    110's x 8 --> 80's x 8 --> 60's x 12

    Smith Incline Bench Press:
    25/Side x 10
    2-25/Side x 10
    3-25/Side x 12
    4-25/Side x 8

    Cable Crossover:
    45 Each Hand x 15 (2 Sets)

    Assisted Dip Machine
    2 Sets to Failure

    HS Rear Delt Raise:
    80 x 20 --> 60 x 10 (2 Sets)

    DB Shoulder Laterals:
    35's x 8 (2 Sets)

    Dual Rope Tricep Extension:

    140 x 12-15 (2 Sets)



    Lying DB Skullcrusher:
    35's x 10-12 (2 Sets)

    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  8. #5683
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,529
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #10
    Week 5 Day 3

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Pronoated Low Cable Rows: (2:1:2:1)
    100 x 10 (2 Sets)

    Braced Dumbbell Rows:
    50's x 12 (2 Sets)

    Cable Pullover
    70 x 10 (3 Sets)

    HyperExtensions:
    BW x 25 (2 Sets)

    Supinated DB Curl
    30's x 8 (2 Sets)

    Cable Hammer Curl
    90 x 8 (2 Sets)

    Post-Workout:
    Strawberry & Banana Pancakes
    Team ScoobyPrep

  9. #5684
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,529
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #10
    Week 5 Day 4

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds



    Hammer Strength Machine Press
    4 Plates/Side x 8 (2 Sets)

    Pronated DB Fly: (3:1:1:1)
    40's x 12

    HS Pec Fly:
    140 x 10 + 20 seconds Iso-Tension (2 Sets)

    A1: DB Rear Delt Flies
    2 Sets of 25

    A2: Hammer Strength Laterals
    2 Sets of 15

    Dual Handle Pushdown:
    140 x 10 (2 Sets)

    Overhead Tricep Cable Extension
    30's x 15 (2 Sets)


    Post-Workout:
    PB2 Glazed Waffles
    Team ScoobyPrep

  10. #5685
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,529
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #10
    Week 5 Day 5
    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Lying Leg Curl: (3:1:1:1)
    100 x 8
    120 x 8
    140 x 8
    160 x 8 + 10 Partials (2 Sets)

    Leg Press: (3:1:1:1)
    1 Plate/Side x 20
    2 Plates/Side x 15
    3 Plates/Side x 12
    4 Plates/Side x 10
    5 Plates/Side x 8
    6 Plates/Side x 8 (2 Sets)

    DB Goblet Squat:
    110's x 8 (2 Sets)

    Leg Extension: (3:1:1:1)
    30 Each Leg x 8 (7 Sets)
    * Go Back and Forth for 7 sets with no rest


    Cable Pull through
    80 x 12 (2 Sets)


    Post-Workout:
    Ample Hills PB Wins the Cup
    Team ScoobyPrep

  11. #5686
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,529
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #10
    Week 5 Day 1
    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Smith Machine Row:
    25/Side x 15
    2-25/Side x 12
    3-25/Side x 4
    3-25/Side x 8 --> 2-25/Side x 8 -> 1-25/Side x 12

    DB Pullover:
    65 x 12 (2 Sets)

    DB Row:
    90's x 8 (2 Sets)

    1 Arm Supinated Lat Pulldown:
    35 Each Hand x 8 (3 Sets)

    BB Curl 21's
    55 x 2 Sets (7 Top Partial, 7 Full, 7 Bottom Partial)

    DB Incline Curl:
    25's x 12 (2 Sets)



    Post-Workout:
    Redcon1 BAR
    Team ScoobyPrep

  12. #5687
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,529
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #10
    Week 5 Day 2
    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Incline DB Bench Press:
    80's x 10
    90's x 10
    100's x 8
    110's x 8 --> 80's x 8 --> 60's x 12

    Smith Incline Bench Press:
    25/Side x 10
    2-25/Side x 10
    3-25/Side x 12
    4-25/Side x 8

    Low Cable Crossover:
    45 Each Hand x 15 (2 Sets)

    Pronated Incline Dumbbell Fly:
    40's x 12 (2 Sets)

    HS Rear Delt Raise:
    80 x 20 --> 60 x 10 (2 Sets)

    DB Shoulder Laterals:
    35's x 8 (2 Sets)

    V-Bar Tricep Pushdown:
    140 x 12-15 (2 Sets)

    Lying DB Skullcrusher:
    35's x 10-12 (2 Sets)

    Post-Workout:
    Cereal + Whey
    Team ScoobyPrep

  13. #5688
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,529
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #10
    Week 5 Day 3

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    Braced Dumbbell Rows:
    50's x 12 (2 Sets)

    Straight Bar Pronated Low Cable Rows: (2:1:2:1)
    100 x 10 (2 Sets)

    Cable Pullover
    70 x 10 (3 Sets)

    Back Extension
    BW x 25 (2 Sets)

    Hammer Curl
    30's x 10 (2 Sets)
    30's x 10 --> 25's x 8 --> 20's x 10

    Preacher Curl: (3:1:1:1)
    40 Each Hand x 8 (2 Sets)

    Post-Workout:
    S'mores Shake
    Team ScoobyPrep

  14. #5689
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,529
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #10
    Week 5 Day 4

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Hammer Strength Machine Press
    4 Plates/Side x 8 (2 Sets)

    HS Chest Fly: (3:1:1:1)
    160 x 8 --> 120 x 10 --> 90 x 20

    Front DB Fly:
    30's x 12 (2 Sets)

    A1: DB Rear Delt Destroyer
    20's x 20
    25's x 50 --> 20's x 30 --> 15's x 25

    A2: DB Side Lateral's
    35's x 8
    35's x 8 --> 25's x 10 --> 20's x 20

    Dual Handle Pushdown:
    140 x 15 (2 Sets)

    Overhead Tricep Cable Extension
    30's x 15 (2 Sets)


    Post-Workout:
    English Muffins & Whey
    Team ScoobyPrep

  15. #5690
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,529
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #10
    Week 5 Day 5

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Lying Leg Curl: (3:1:1:1)
    100 x 8
    120 x 8
    140 x 8
    160 x 8 + 10 Partials (2 Sets)



    Leg Press: (3:1:1:1)
    1 Plate/Side x 20
    2 Plates/Side x 15
    3 Plates/Side x 12
    4 Plates/Side x 10
    5 Plates/Side x 8
    6 Plates/Side x 8 (2 Sets)

    DB Goblet Squat:
    110's x 8 (2 Sets)

    Reverse Lunges:
    ** Back and forth between legs no rest **
    15-20 Steps (2 Sets)

    Cable Pull through
    80 x 12 (2 Sets)

    Post-Workout:
    Feta and Spinach Stuffed Bacon Jalapeņo Cheddar Burger & Cajun Potato Wedges
    Team ScoobyPrep

  16. #5691
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,529
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #10
    Week 6 Day 1

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    T-Bar Row
    3-25lb Plates x 15
    4-25/Side x 12
    5-25/Side x 4
    6-25/Side x 8 --> 5-25/Side x 8 -> 4-25/Side x 12

    1 Arm Supinated Lat Pulldown:
    35 Each Hand x 8 (3 Sets)

    DB Pullover:
    70 x 12 (2 Sets)


    DB Row:
    90's x 8 (2 Sets)



    BB Curl 21's
    55 x 2 Sets (7 Top Partial, 7 Full, 7 Bottom Partial)

    DB Hammer Curl
    35's x 8 --. 30's x 8 --> 25's x 12

    EZ Bar Curl:
    90 x 8 --> 70 x 8 --> 60 x 8


    Post-Workout:
    Peanut Butter & Banana Pancakes
    Team ScoobyPrep

  17. #5692
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,529
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #10
    Week 6 Day 2
    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Smith Incline Bench Press:
    25/Side x 10
    2-25/Side x 10
    3-25/Side x 12
    4-25/Side x 8

    Low Cable Crossover:
    45 Each Hand x 15 (2 Sets)

    Decline Dumbbell Fly:
    45's x 12 (2 Sets)

    Tricep Assisted Dips:
    BW X Failure (2 Sets)

    DB Rear Delt Destroyer
    30's x 60 --> 25's x 30 --> 20's x 30

    DB Shoulder Laterals:
    30's x 15 (2 Sets)

    Lying Cable Upright Row:
    90 x 8 --> 70 x 8 --> 50 x 8

    V-Bar Tricep Pushdown:
    140 x 12-15 (2 Sets)

    Lying DB Skullcrusher:
    35's x 10-12 (2 Sets)

    Post-Workout:
    PB&J and Protein Shake
    Team ScoobyPrep

  18. #5693
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,529
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #10
    Week 6 Day 3

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Braced Dumbbell Rows:
    50's x 12
    55's x 8 --> 45's x 8 --> 35's x 8

    S Low Cable Rows: (2:1:2:1)
    160 x 8 (2 Sets)

    Cable Pullover
    70 x 12 (3 Sets)

    Back Extension
    BW x 25 (2 Sets)

    EZ Bar Curl
    85 x 8 (2 Sets)

    Preacher Curl: (3:1:1:1)
    40 Each Hand x 8 (2 Sets)
    40 Each Hand x 8 --> 30 Each Hand x 8 --> 20 Each Hand x 8 --> 10 Each Hand x 15

    Post-Workout:
    Chocolate PB Lean Drizzled Protein Cake
    Team ScoobyPrep

 

 

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