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WORKOUT TRAINER JOURNAL

22012 All right reserved

Build Your Biceps with this Full WorkoutBuilding great arms starts with a program that focuses on more than just arms. What did you expect? A workout that only had you rolling into the gym with a single Arm Workout in hand? Absolutely NOT- The idea behind a great program author (someone who writes actual properly periodized pro-grams) is someone who understands that the body is a machine that has all parts, and when all parts are being worked it helps the rest if it grow.

If the people who dont do legs would un-derstand that to get the rest of their body

to grow that they actually HAVE to do legs. These individuals would see much better results. The arms, as any other part of your body, will grow when a complete program (not just one specifically targeted for that muscle group) is executed. In the below plan I give you a full program to execute that is guaranteed to add some serious size, or for women some serious toning to your arms.

My recommended nutritional Meal Plan Is Directly from the Advanced Nutritional Meal Plan on the WorkoutTrainer.com Nu-trition Guide

WITH THIS FULL WORKOUT

BUILDY OUR BICEPS

Jim Stoppani, PhDOwner - JYM Supplement Science

NOW AVAILABLE AT

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JYM Supplement Science combines real science with real ingredients to deliver unreal results. Post JYM, my revolutionary post-workout recovery formula, delivers the exact ingredients you need after every workout to ensure those unreal results. Its a powerful post-work-out cocktail scientifically designed to help you boost repair, maximize recovery, and build more muscle.

Like every JYM product, Post JYM contains no pro-prietary blends, proper dosing on all ingredients, no abbreviated formulas, no concentrates, and no BS. All nine of the ingredients in Post JYM are critical for recovery. There is no filler.

REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS

POST

http://www.bodybuilding.com/store/jym/post-jym.html

WORKOUT TRAINER JOURNAL

32012 All right reserved

Daily Meal Plan1

BREAKFASTOatmeal, cooked, regular fat not added in cooking: 1-1/2 cup, cooked : 218 cal Cranberries, dried : 1/4 cup : 91 cal Calories: 309 Carb=62g Prot=9.2g Fat=3.9g

Get The NutritionalGuide Here

Almonds, unroasted : 1/4 cup, whole, unblanched : 209 cal Plum, raw : 1 plum (2-1/8" dia) : 36 calKiwi fruit, raw : 1 Typical Serving : 46 calOrange, raw : 1 large (3-1/16" dia) : 86 cal Cheese, cottage, lowfat, low sodium : 2 cup : 325 cal Wheat germ, plain : 1/2 cup : 216 cal Yogurt, fruit variety, lowfat milk : 1 8 oz container : 231 cal

Snack 1

Calories: 1151 Carb=132g Prot=92g Fat=33g

WORKOUT TRAINER JOURNAL

42012 All right reserved

LUNCH

DINNER

Turkey, light meat, cooked, skin not eaten : 4 thin slice (approx 3 x 2 x 1/8) : 88 cal

Bread, wheat or cracked wheat : 2 regular slice : 130 calAlfalfa sprouts, raw : 1/2 cup : 5 calMayonnaise-type salad dressing, fat-free : 1 tablespoon : 12 calSpinach, raw : 2 cup : 13 cal

Pineapple, raw : 2 cup, diced : 152 calSpinach, raw : 3 cup : 20 calSalmon, baked or broiled : 5 oz, boneless, raw (yield after cooking) : 197 cal

Walnuts : 1/8 cup, shelled (50 halves) : 80 cal

Snack 3

248 Carb=28g Prot=24g Fat=4.6g

Snack 2

449 Carb=44g Prot=33g Fat=18g Calories:

Calories:

2156 Carb=267g Prot=158g Fat=59gTotal Calories:

WORKOUT TRAINER JOURNAL

52012 All right reserved

Daily Meal Plan2

BREAKFASTBanana, raw : 2 medium (7 to 7-7/8 long) : 217 calRaspberries, red, raw : 1/2 cup : 30 cal

Oatmeal, cooked, instant, fat not added in cooking : 1 cup, cooked : 226 calEgg substitute, NS as to powdered, frozen, or liquid : 1 Typical Serving : 51 cal

Calories: 524 Carb=102g Prot=18g Fat=8.1g

Flax seeds : 4g : 20 calMeal replacement or supplement, liquid, predigested protein : 2 fl oz : 139 calCarrots, raw : 170.1g : 73 calAlmonds : 1/5 cup : 166 cal

Snack 1Calories: 398 Carb=24g Prot=43g Fat=16g

Jim Stoppani, PhDOwner - JYM Supplement Science

NOW AVAILABLE AT

get it now!

Welcome to my latest creation, JYM Supplement Sci-ence. JYM combines real science with real ingredients to deliver unreal results. Pre JYM, my cutting-edge pre-workout product, is poised to revolutionize the pre-workout category.

Supplement companies love to claim theyve creat-ed a real game-changer. Pre JYM doesnt play that game. It doesnt need hype or flashy marketing. With 13 hand-picked ingredients included at full doses, Pre JYM is in a league of its own.

REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS

http://www.bodybuilding.com/store/jym/pre-jym.html

WORKOUT TRAINER JOURNAL

62012 All right reserved

LUNCH

DINNER

Olive oil : 1 tablespoon : 119 calTuna, canned, water pack : 3 oz : 99 calRice, white, cooked, instant, fat not added in cooking : 2 Typical Serving : 216 calApple, raw : 1 medium (2-3/4 dia) (approx 3 per lb) : 81 cal

Beef steak, broiled or baked, lean only eaten : 1/2 sirloin steak(yield after cooking, bone and fat removed) : 238 cal

Broccoli, cooked, from fresh, fat not added in cooking : 1 Typical Serving : 22 cal

Rice, white, cooked, instant, fat not added in cooking : 1 cup, cooked : 160 cal

Calories: 515 Carb=68g Prot=26g Fat=15g

Meal replacement or supplement, liquid, predigested protein : 2 fl oz : 139 cal

Snack 2Calories: 139 Carb=0g Prot=35g Fat=0g

Calories: Carb=39g Prot=41g Fat=10g

WORKOUT TRAINER JOURNAL

72012 All right reserved

Banana, raw : 1 medium (7 to 7-7/8 long) : 109 calPeanut butter and jelly sandwich : 1 sandwich : 330 cal

Snack 3Calories: Carb=39g Prot=41g Fat=10g

2434 Carb=302g Prot=175g Fat=65gTotal Calories:

http://www.workouttrainer.com/home/articles/building-better-arms

WORKOUT TRAINER JOURNAL

82012 All right reserved

Daily Meal Plan3

BREAKFASTBanana, raw : 1 large (8 to 8-7/8 long) : 125 calEgg, white only, cooked : 1 white : 16 calOatmeal, cooked, regular, fat not added in cooking : 1-1/2 cup, cooked : 218 calGranola : 1/2 Typical Serving : 128 cal

Flax seeds : 1/16 cup : 45 calCheese, cottage, lowfat, low sodium : 2 cup : 325 calAlmonds : 1/5 Typical Serving : 33 cal

Snack 1Calories: 404 Carb=17g Prot=59g Fat=11g

Calories: 917 Carb=128g Prot=31g Fat=34g

Jim Stoppani, PhDOwner - JYM Supplement Science

NOW AVAILABLE AT

get it now!

When youre ready to elevate your shred and torch some serious body fat, there are three things you need: a solid training program, like my Shortcut to Shred workouts; a solid diet, like my Shortcut to Shred nutrition plan; and a solid supplement regimen to supercharge the fat loss youve initiated through hard work and clean eating. Shred JYM is that entire supple-ment regimen in one fat-blasting formula. Its a pow-erfully dosed, fully loaded fat-loss weapon built with six synergistic ingredients. Its my personal fat-loss blend.

REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS

shred

http://www.bodybuilding.com/store/jym/shred-jym.html

WORKOUT TRAINER JOURNAL

92012 All right reserved

LUNCH

DINNER

Turkey, light meat, cooked, skin not eaten : 4 thin slice (approx 3 x 2 x 1/8) : 88 calCarrots, raw : 6 thin strip or stick : 5 calSpinach, raw : 2 cup : 13 calPepper, sweet, red, raw : 2 cup, sliced : 50 cal

Margarine : 1/2 tablespoon : 39 calChicken, breast, with or without bone, broiled, NS as to skin eaten : 1/2 medium breast (yield after cooking, bone removed) : 180 calPineapple, raw : 2 cup, diced : 152 calSpinach, raw : 3 cup : 20 calBread, whole wheat, 100% : 2 regular slice : 138 calOlive oil : 1 tablespoon : 119 cal

Calories: 156 Carb=15g Prot=20g Fat=2.4g

Calories: 647 Carb=67g Prot=36g Fat=29g

Watermelon, raw : 1 slice (1 thick, 7-1/2 - 9-1/2 long, 4 high in center) : 91 calApple, raw : 1 large (3-1/4 dia) (approx 2 per lb) : 125 cal

Snack 2Calories: 216 Carb=53g Prot=2.2g Fat=2g

Snack 32340 Carb=280g Prot=148g Fat=78gTotal Calories:

WORKOUT TRAINER JOURNAL

102012 All right reserved

Daily Meal Plan4

BREAKFAST

LUNCH

Banana, raw : 2 medium (7 to 7-7/8 long) : 217 calMeal replacement, protein type, milk- and soy-based, powdered, not reconstituted : 28.35g : 96 cal

Spinach, raw : 6 cup : 40 calLentil soup : 1 cup : 218 calRice, white, cooked, regular, fat not added in cooking : 1 cup, cooked : 203 calBroccoli, cooked, from fresh, fat not added in cooking : 6 cup, fresh, cut stalks : 260 cal

Granola bar, nonfat : 1 Typical Serving : 142 cal

Snack 1Calories: 313 Carb=69g Prot=12g Fat=1.8g

Calories: 142 Carb=33g Prot=2.5g Fat=0.39g

WORKOUT TRAINER JOURNAL

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Calories: 722 Carb=123g Prot=49g Fat=13g

Pretzels, hard : 14 one ring pretzel : 107 cal

Pretzels, hard : 14 one ring pretzel : 107 cal

SnackSnack

2

3

Calories: 107 Carb=22g Prot=2.5g Fat=0.98g

Calories: 1069 Carb=100g Prot=90g Fat=41g

Calories: 107 Carb=22g Prot=2.5g Fat=0.98g

DINNERVegetarian pot pie : 1 Typical Serving : 509 calVegetarian chili (made with meat substitute) : 425g : 559 cal

2458 Carb=369g Prot=158g Fat=57gTotal Calories:

Jim Stoppani, PhDOwner - JYM Supplement Science

NOW AVAILABLE AT

get it now!

JYM Supplement Science combines real sc