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Fitness Exercises
Barbell Curl Basic Dumbbell Curl Cable Curls Concentration Curls Cross Body Hammer Curl Double Biceps Cable Curl Dumbbell Incline Curl Preacher Curl Standing Biceps Stretch
Bulgarian Squat Butt Lift Dead Lift Hip Adduction Leg Curls Leg Extensions Leg Press Sissy Squat Skater Squat Squats Barbell Squats Swiss Ball Dumbbell Squat Swiss Ball Hamstring Curl
Barbell Guillotine Bench Press Cable Lying Fly Cable Standing Fly Close Grip Bench Press Decline Dumbbell Bench Press Incline Dumbbell Bench Press Leaver Chest Press Pec Deck (Butterfly) Push ups Reverse Grip Bench Press
Assisted Pull Ups With Bands Barbell Bent Knee Good-morning Barbell Lying Row Basics of Resistance Band Rows Cable Seated Row Dead Lift Dumbbell Bent Over Row External Rotation Lat Pulldown Pullups Rear Back Bow Superman Straight Arm Pulldown T-bar Row
Side Bend - Dumbbell, Cable,
Elastic Band Full Contact Twists Janda Crunches, Janda Sit-Ups Abdomen Vacuum V-up Weighted Lying Twist, Pendulum,
Floor Wipers
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Exercises for abdomen
Side Bend - Dumbbell, Cable, Elastic Band
Full Contact Twists
Janda Crunches, Janda Sit-Ups
Abdomen Vacuum
V-up
Weighted Lying Twist, Pendulum, Floor Wipers -
Exercises for biceps
Barbell Curl
Basic Dumbbell Curl
Cable Curls
Concentration Curls
Cross Body Hammer Curl
Double Biceps Cable Curl
Dumbbell Incline Curl
Preacher Curl
Standing Biceps Stretch -
Breast Exercises
Barbell Guillotine Bench Press
Cable Lying Fly, Flat Bench Cable Fly
Cable Standing Fly (Crossover fly)
Close Grip Bench Press
Decline Dumbbell Bench Press
Incline Dumbbell Bench Press
Leaver Chest Press
Peck Deck (Butterfly)
Push ups
Reverse Grip Bench Press -
Exercises for the thighs
Bulgarian Squat; Single Leg Split Squat
Butt Lift (Bridge)
Dead Lift
Hip Adduction
Leg Curls
Leg Extensions
Leg Press
Sissy Squat
Skater Squat
Squats, Barbell Squats
Swiss Ball Dumbbell Squat
Swiss Ball Hamstring Curl -
Back and trapeze exercises
Assisted Pull Ups With Bands
Barbell Bent Knee Good-morning
Barbell Lying Row
Basics of Resistance Band Rows
Cable Straight Back Seated Row
Dead Lift
Dumbbell Bent-over Row
External Rotation
Lat Pulldown
Pullups
T-bar Row, Lever T-bar Row -
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Supplements
L-DOPA
Beta-alanine
Anise
AntioxidantsAgave
Inosine
Phytotherapy
QuercetinBible Ketose
Lactoferrin
Spirulina
Pycnogenol -
Recipes for breakfast
Banana Coconut and Oatmeal with raisins
Banana Smoothie
Chocolate Protein Shake
Cinnamon Toast with Coconut Oil
Cottage Cheese with Homemade Salsa
Eggs with Zucchini
Poached Eggs and Grilled Mushrooms
Papaya Slices
Spanish Rice
Spinach Eggs
Sunday Morning Pancakes (serves two once a week)
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Lunch and Dinner Meals
Asparagus Quiche (contains milk products)
Beef with Broccoli
Barbequed Beef Tenderloin
Chicken Adobo
Parillo Chicken Fingers
Exotic Meat Kabobs
Keema Matar (minced meat and peas)
Orange Roughy
Pan Fried Red Snapper
Roast Beef
Steak Kabobs
Turkey Goulash Chili
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