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basic diet  2

(high carb)
Meal 1 
1 1/2 cup of egg whites w/ 2 whole eggs 
1 cup of oatmeal or grits 
Meal 2 
7-8 oz lean cut steak
1 cup of white rice 
1 tbs of peanut butter 
Meal 3 
7-8 oz chicken breast
10 oz baked potato 
Meal 4 
7-8 oz lean cut steak 
1 cup of white rice
Meal 5 
8 oz ground turkey
1 cup of spinach 
Meal 6 
8 oz ground beef
1 cup of iceberg lettuce 

Your going to cycle 3 days low carb

1 day high and so on. 


basic diet 1 

(low carb)
Meal 1
1 1/2 cup of egg whites 
1/4 cup of oatmeal 
Meal 2
5 oz of tuna 
2 rice cakes
Meal 3 
6 oz chicken breast 
1/2 cup of white rice 
Meal 4 
6 oz tilapia 
1/4 avocado 
Meal 5 
6 oz chicken breast
1 cup of asparagus
Meal 6 
2 scoops of protein 
12 oz of water 
Your going to cycle 3 days low carb

1 day high and so on. 


free workout and diet routines

more workouts coming soon

for questions:

email us at ironflexgymmiami@gmail.com or drop commente in our facebook page @ironflexmiami or instagram @ironflexgym

basic workout

(chest 1)

Warm up on the Hammer Strength incline chest press 3 sets 
Dumbbell press incline with 3 different angles of incline
Dumbbell incline press 10 reps and super set with 10 close grip chest press. Hit the center of the chest.
Lean forward dips 
Info from Sergi Constance
Incline bench press 3 sets heavy
Small incline dumbbell flys
Decline chest press on the machine


basic workout

(legs)

Squats on the smith machine sets 12-12-12

*Hamstring machine laying face down. Superset with stiff leg dead lift
*inverted leg press machine 3 sets of 12 ea reps (3 45lb plates, 4 and 5) then remove 2 plates do 12 reps, remove 2 more and 12 reps)
* single leg hamstring machine 

* leg extensions

basic workout

(chest 2)

*Incline bench 12-12-12+12 light to burn out with spotter
*Flat bench press on the smith machine 12-12-12+20(light) to burn (end with 2 45lb plates on each side with spotter 
*Pectoral (ped/dec) machine facing forward away from machine to work chest elbows high arch Back and squeeze chest 12-15-15
*Bench press machine sitting slightly inclined 12-12-12 
*Single dumbbell with both arms decline bench triceps press. Press from behind head toward the face with elbows in for triceps 12-12-12
*Cable machine triceps with curl bar push downs close grip superset with wide open grip with the same bar  with palms facing upward for triceps pull downs
*calfs on the super leg press machine 12 right leg, 12 left leg and 12 both go heavy 3 sets
*calfs on the regular standing calf machine 10 feet in 10 feet outward for 3 sets. Go heavy