Ingredients:
(Serves 1)
1 Scoop of R1 Protein (pick your favorite flavor!)
1-2 Cups of Coffee
1-2 Cups of Ice
Instructions:
1. Brew coffee and let chill in the refrigerator.
2. A
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Close Grip Preacher Curls4 sets of 12-20 reps
Alternating Dumbbell Curls4 sets of 10 reps each arm
Barbell Curls4 sets of 8-12 reps
Rope Hammer Curls 4 sets of 12-20 reps
**60-90 second
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Smith Machine single leg step ups onto bench slow on the way down3 sets of 15 repsSmith Machine Single Leg Glute Bridge 3 sets of 15 reps each legLandmine Curtsey Lunges3 sets of 20 repsBanded Barbell
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Ingredients:
(Serves 12)
5 Scoops of R1 Vanilla Butter Cake Protein Powder
1 Cup of Egg Whites
1 Teaspoon of Baking Powder
1 Cup of Apple Sauce
¼ Cup of Coconut Oil
¼ Cup of Almond
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