MFHornyMuscleFuckersTwins Plan

Mornings EVERY DAY - 1000 reps workout:

 Pull-ups: 100 reps

 Ring push-ups: 100 reps
 Ring dips: 100 reps
 Body squats: 100 reps
 Chin-ups: 100 reps
 Plyo push-ups: 100 reps
 Dips: 100 reps
 Box jumps: 100 reps
 Ab wheels: 100 reps
 Toes to bars: 100 reps

Evenings WEEKS 1+3:

DAY 1 CHEST

1. Dumbbell Bench Press : 100 reps

2. Superset: Butterfly: 4 set of 12 reps to failure, 3 sets to failure
3. Svend Press: 4 sets to failure
4. Superset: Decline bench dumbbell pull-over: 4 sets 12 reps
5. Push-ups: 4 sets to failure

DAY 2 BACK

 T-Bar Rows: 100 reps

 Superset: » Seated cable row (flat bar, palms up): 4 set to 20 reps or failure
 Wide-grip lat pulldown: 4 sets of 20 reps
 Superset: Bent-over rear delt flyes (cable cross machines): 1 set of 20 reps to failure, 3 sets
to failure
 Pull-ups: 4 sets to failure
 DAY 3 LEGS

 Squats: 100 reps

 Dumbbell Lunges: 5 sets of 12 reps
 Superset: Sumo Deadlifts: 5 sets of 12 reps
 Seated calf raise: 5 sets of 12 reps
 Leg press: 3 sets of 25 reps

DAY 4 SHOULDERS

 Seated dumbbell shoulder press: 100 reps

 Superset: EZ-bar standing front raise: 4 sets of 12 reps
 Side lateral raise (dual cables set low): 4 sets of 12 reps
 Superset: Upright barbell row: 4 sets of 12 reps
 Steering wheel: 4 sets of 15-20 reps

DAY 5 ARMS

 Triceps push-downs- rope: 2 warm-upsets, 25 reps

 Superset: Lying Triceps Press: 5 sets of 12 reps
 Alternate dumbbell curl: 5 sets of 12 reps
 Superset: Weighted dips: 4 sets of 15 reps
 Barbell Curls: 4 sets of 15 reps
 Superset: Triceps dumbbell kickback: 4 sets of 12 reps
 Incline hammer curl: 4 sets of 12 reps

DAY 6 ABS/CALVES

 Superset: Hanging leg raise: 4 sets of 15 reps

 Seated calf raise: 4 sets of 20 reps
 Superset: Reverse decline crunch: 4 sets of 15 reps
 Standing calf raise: 4 sets of 20 reps
 Superset: Standing cable crunch: 4 sets of 15 reps
 Donkey calf raise: 4 sets of 20 reps
Evenings WEEKS 2+4

DAY 1 BACK

 Sumo deadlift: 5 sets of 5 reps

 One-arm dumbbell row: 4 sets of 8 reps (rep-hold method)
 Wide-grip pull-up: 4 sets of 8-12 reps (weighted if needed)
 T-bar rows: 4 sets of12 reps
 V-bar pull-downs: 4 sets of 8 reps
 Seated cable row: 4 sets of 12 reps (1/4rep method)

DAY 2 CHEST

 Barbell bench press: 12, 10, 8, 6, 4, 2 reps (increase weight each set; rest 2-3 minutes)
 Incline bench barbell press: 4 sets of 28 method
 Superset: Incline dumbbell press: 4 sets, 12 reps
 Dips: 4 sets, 12-15 reps
 Superset Dumbbell flyeS: 4 sets, 12 reps (4-count hold at the bottom)
 Butterfly: 4 sets, 12 reps (4-count hold at the top)
 Pull-overs: 5 sets of 12 reps

DAY 3 LEGS

 Squat: 1 set of 20 reps; 7 sets of 3 (3-rep max)

 Superset: Barbell lunges: 5 sets of 20, 15, 10, 5, 5 reps
 Leg extensions: 5 sets of 12 reps
 Seated leg curls: 4 sets of 20, 15, 10, 5 reps
 Triset: Stiff-leg barbell deadlifts: 5 sets of 20, 15, 10, 10, 10 reps
 Ball leg curls: 5 sets of 12 reps
 Standing calf raises: 5 sets of 20, 15, 10, 5, 5 reps
 Triset: Hyperextensions: 4 sets of 30 reps
 Seated calf raises: 4 sets of 15-20 reps
 Weighted crunches: 4 sets of 20 reps
 DAY 4 ARMS/SHOULDERS

 Triset: Arnold press: 6 sets of 15, 15, 12, 12, 10, 10 reps
 Forehead curls: 6 sets of 15, 15, 12, 12, 10, 10 reps
 Straight bar push-downs: 6 sets of 15, 15, 12, 12, 10, 10 reps
 Triset: One-arm lying lateral raises: 4-5 sets of 15 reps
 28 method barbell curls: 4-5 sets of 28 reps
 Bench dips: 4-5 sets of 20 reps
 Triset: Side lateral raises: 4-5 sets of 15 reps
 Preacher curls: 4-5 sets of 15 reps
 Band push-downs: 4-5 sets of 30 reps
 Superset: Wrist curls: 4-5 sets of 20 reps
 Reverse wrist curls: 4-5 sets of 30 reps
 LateMeTasteYourMuscleCumsGuys
Nutricion Plan
MEAL 1

 MusclePharm Shred Matrix: 1-3 caps, take with 300ml water

 Muscle Pharm CLA Core: 1-2 caps, take with 300ml water

MEAL 2

 MusclePharm Armor-V: 3 caps, Take with 300ml water

 Whole Egg 2
 Turkey Bacon 2 strips
o Other Option: 1 cup 2% cottage cheese, 3 whole eggs

MEAL 3

 Muscle Pharm MuscleGel: 1-2 packets, take with 300ml water

o Other Options: 1 scoop MusclePharm Combat Powder

MEAL 4

 MusclePharm Shred Matrix: 1-3 caps, take with 8-12 oz water

 Muscle Pharm CLA Core: 1-2 caps, take with 8-12 oz water

MEAL 5

 MusclePharm Armor-V: 3 caps, take with 8-12 oz water

 (250gr Meat, 2-3 Cups Vegetables) – Example Meal: Tuna 250gr, Broccoli 2-3 Cups
 MEAL 6

 Muscle Pharm MuscleGel : 1-2 packets, take with 300ml water

MEAL 7

 (250gr Meat, 2-3 Cups Vegetables) – Example Meal: Tuna 250gr, Broccoli 2-3 Cups

MEAL 8

 Cottage Cheese 1/2 cup

o Other Options: 30gr almonds and 1/2 cup tuna

TouchOurMusclesSlutWeAreAllFucking
Natural Supps Plan
 Muscle Pharm CLA Core
 MusclePharm Armor-V
 Muscle Pharm MuscleGel
 MusclePharm Shred Matrix