12 Week Get Riped Program

[jerrywear]

TRAINING: WEEKS 1-2
BODYPART EXERCISE SETS REPS
MONDAY
Chest Incline-bench barbell presses 4 10*
Flat-bench dumbbell presses 4 10
Weighted dips 4 10
Delts Seated dumbbell presses 3 10*
Smith machine upright rows 3 10
Seated machine presses 3 10
Triceps Close-grip bench presses 3 10*
Seated triceps extensions 3 10
TUESDAY
Thighs Barbell squats 4 10
Leg presses 4 10*
Romanian deadlifts 4 10
Calves Donkey calf raises 3 10
Seated calf raises 3 10*
Abs Vertical-bench knee raises 2 20
Roman chair crunches 2 20
WEDNESDAY
Back Chinups 4 10
Barbell rows 3 10
V-handle pulldowns 3 10*
Barbell shrugs 3 10
Biceps Alternating dumbbell curls 3 10
Barbell preacher curls 3 10*
Abs Reverse crunches 2 20
Machine crunches 2 20
THURSDAY
Chest Incline dumbbell flyes 4 10
Pec-deck flyes 4 10*
Cable crossovers 4 10
Delts Lateral raises 3 10*
Dumbbell upright rows 3 10
Bent lateral raises 3 10
Triceps Straight-bar pressdowns 3 10*
Dumbbell kickbacks 3 10
FRIDAY
Thighs Leg extensions 4 10*
Lunges 4 10
Leg curls 4 10*
Calves Standing calf raises 3 10*
Seated calf raises 3 10
SATURDAY
Back Pulldowns 4 10
Seated cable rows 3 10*
Straight-arm pulldowns 3 10
Weighted back extensions 3 10
Dumbbell shrugs 3 10
Biceps Machine preacher curls 3 10*
Concentration curls 3 10
Abs Hanging leg raises 2 25
Crunches 2 25
NOTE: Rest two to three minutes between sets.
* Accelerator ? perform three or four forced reps during the last two sets. Research shows that forced reps increase growth hormone (GH) better than straight sets. GH not only increases muscle growth, but also liberates stored bodyfat for use as fuel.

TRAINING: WEEKS 3-4
BODYPART EXERCISE SETS REPS
MONDAY
Chest* Barbell bench presses 4 8
Incline dumbbell presses 4 8
Machine chest presses 4 8
Delts* Barbell overhead presses 3 8
Dumbbell overhead presses 3 8
Dumbbell upright rows 3 8
Triceps* Bench dips 3 8
Close-grip bench presses 3 8
TUESDAY
Thighs* Smith machine squats 4 8
Hack squats 4 8
Dumbbell Romanian deadlifts4 8
Calves* Leg-press machine calf raises3 8
Seated calf raises 3 8
Abs Vertical-bench leg raises 2 25
Crunches 2 25
WEDNESDAY
Back* Chinups 4 8
Dumbbell rows 3 8
Underhand-grip pulldowns 3 8
Barbell shrugs 3 8
Biceps* Standing barbell curls 3 8
Dumbbell preacher curls 3 8
Abs Cable crunches 2 25
Oblique crunches 2 25 per side
THURSDAY
Chest* Incline cable flyes 4 12
Flat cable flyes 4 12
Low-pulley cable crossovers 4 12
Delts* Cable lateral raises 3 12
Front raises 3 12
Cable reverse flyes 3 12
Triceps* Rope pressdowns 3 12
Cable kickbacks 3 12
FRIDAY
Thighs* Lying leg curls 4 12
Leg extensions 4 12
Reverse lunges 4 12
Calves* Standing calf raises 3 12
Seated calf raises 3 12
SATURDAY
Back* Pulldowns 4 12
Seated cable rows 3 12
Close-grip pulldowns 3 12
Back extensions 3 12
Behind-the-back shrugs 3 12
Biceps* One-arm cable curls 3 12
High cable curls 3 12
Rope crunches 2 25
Reverse crunches 2 25
NOTE: Rest two minutes between sets on Monday, Tuesday and Wednesday; rest one to two minutes between sets on Thursday, Friday and Saturday.
* Accelerator ? finish training each bodypart, excluding abs, with two sets of the first exercise for that bodypart (e.g., when you complete all the exercises for chest on Monday, do two more sets of barbell bench presses). Due to fatigue, you may have to drastically reduce the weight to get the same number of reps.

PHASE ONE DAILY MEAL PLAN
Calories Protein Carbs Fats
BREAKFAST
1 whole egg 85 7 0 6
3 egg whites 50 12 0 0
2 cups cooked oatmeal 260 10 44 4
MIDMORNING SNACK
1/2 can tuna 110 20 0 2
1 cup cooked brown rice 216 5 45 2
LUNCH
1/2 can tuna 110 20 0 2
2 slices whole-wheat bread 140 5 26 2
MIDDAY SNACK
16 oz nonfat fruit yogurt 426 20 86 0
PREWORKOUT MEAL
1/2 meal-replacement shake 195 20 20 4
1 banana 120 2 31 1
POSTWORKOUT MEAL
1 scoop whey protein 85 20 1 0
2 slices white bread 132 4 25 2
DINNER
6 oz chicken breast 200 40 0 2
2 cups spaghetti 442 16 86 2
20 asparagus spears 66 7 12 0
BEDTIME
1/2 cup low fat cottage cheese 81 14 3 1
1 cup cooked oatmeal 130 5 22 2
TOTALS 2,848 227 401 32
NOTE: Values for protein, carbs and fat are in grams.

PHASE ONE SUPPLEMENTS
Supplement Dose
Green tea extract 250-500 milligrams (mg) once or twice daily
Calcium 1,000 mg

[jerrywear]

TRAINING: WEEKS 5-6
BODYPART EXERCISE SETS REPS
MONDAY
Chest Incline dumbbell presses 4* 6
Smith machine bench presses 4* 6
Decline dumbbell presses 4* 6
Delts Barbell upright rows 3* 6
Smith machine overhead presses 3* 6
Arnold presses 3* 6
Triceps Decline close-grip bench presses 3* 6
Parallel-bar dips 3* 6
TUESDAY
Thighs Leg presses 4* 6
Single leg squats 4* 6
Cable Romanian deadlifts 4* 6
Calves Standing calf raises 3* 6
Seated calf raises 3* 6
Abs Vertical-bench knee raises 2 30
Roman chair crunches 2 30
WEDNESDAY
Back Pulldowns 4* 6
Barbell rows 3* 6
Reverse-grip barbell rows 3* 6
Dumbbell shrugs 3* 6
Biceps Cambered-bar curls 3* 6
Seated dumbbell curls 3* 6
Abs Reverse crunches 2 30
Machine crunches 2 30
THURSDAY?
Chest Decline flyes 4 15
Incline cable flyes 4 15
Cable crossovers 4 15
Delts One-arm dumbbell lateral raises 3 15*
Incline bench front raises 3 15
Cable one-arm bent lateral raises 3 15
Triceps Overhead cable extensions 3 15
Cable kickbacks 3 15
FRIDAY?
Thighs Single leg extensions 4 15
Reverse dumbbell lunges 4 15
Seated leg curls 4 15
Calves Seated calf raises 3 15
Smith machine calf raises 3 15
SATURDAY?
Back Straight-arm rope pulldowns 3 15
Machine rows 3 15
Parallel-bar pulldowns 3 15
Weighted back extensions 3 15
Biceps One-arm Smith machine shrugs 3 15
Cable curls 3 15
Incline cable curls 3 15
Abs Hanging leg raises 2 30
Crunches 2 30
NOTE: Rest 60-90 seconds between sets on Monday, Tuesday and Wednesday; rest 60 seconds between sets on Thursday, Friday and Saturday.
* Accelerator ? after the stated number of sets, perform one additional set of 30 reps. Research shows this simple addition to a heavy workout can increase strength and mass better than doing all low-rep sets.
?Accelerator ? do all exercises for each bodypart as a superset, triset or giant set (performing one set of each, then moving immediately to the next set without taking a scheduled rest). Rest only after you have gone through one set of all exercises. Complete as many cycles (sets) as prescribed.

TRAINING: WEEKS 7-8
BODYPART EXERCISE SETS REPS
MONDAY
Chest* Smith machine incline presses 4 5
Smith-machine bench presses 4 5
Dumbbell incline presses 4 5
Delts* Smith machine overhead presses 3 5
Standing dumbbell presses 3 5
Dumbbell upright rows 3 5
Triceps* Close-grip bench presses 3 5
Machine dips 3 5
TUESDAY
Thighs* Leg presses 4 5
Smith machine squats 4 5
Romanian deadlifts 4 5
Calves* Leg-press calf raises 3 5
Seated calf raises 3 5
Abs Hanging knee raises 2 35
Crunches 2 35
WEDNESDAY
Back* T-bar rows 4 5
Underhand-grip chinups 3 5
Smith machine bent rows 3 5
Behind-the-back shrugs 3 5
Biceps Standing barbell curls 3 5
Dumbbell preacher curls 3 5
Abs Cable crunches 2 35
Oblique crunches 2 35 (each side)
THURSDAY
Chest* Pec-deck flyes? 4 20
Decline dumbbell flyes? 4 20
Incline cable flyes? 4 20
Delts* Cable upright rows? 3 20
Seated lateral raises? 3 20
Seated bent lateral raises? 3 20
Triceps* One-arm overhead extensions? 3 20
Lying dumbbell extensions? 3 20
FRIDAY
Thighs* One-leg leg curls? 4 20
Unilateral leg extensions? 4 20
Dumbbell step-ups? 4 20
Calves* Standing calf raises? 3 20
Seated calf raises? 3 20
SATURDAY
Back* One-arm pulldowns? 4 20
One-arm seated cable rows? 3 20
Machine rows? 3 20
Back extensions? 3 20
Barbell shrugs? 3 20
Biceps Cable concentration curls? 3 12
Lying cable curls? 3 20
Abs Rope crunches 2 35
Reverse crunches 2 35
NOTE: Rest 60 seconds between sets on Monday, Tuesday and Wednesday; rest 30-60 seconds between sets on Thursday, Friday and Saturday.
* Accelerator ? add two sets of one isolation exercise (10 reps) to the start of this bodypart training. For chest, perform dumbbell incline flyes; for shoulders, do dumbbell lateral raises; for triceps, its pressdowns; for legs, superset leg extensions with leg curls; and for back, perform straight-arm pulldowns. [Jim ? are the asterisks all OK for these weeks?]
? Accelerator ? hold the contracted position for a count of three and lower on the negative for a count of four for each repetition.

PHASE TWO DAILY MEAL PLANNER
Calories Protein Carbs Fat
BREAKFAST
3 whole eggs 255 21 1 18
2 cups cooked oatmeal 260 10 44 4
MIDMORNING SNACK
1 scoop whey protein 85 20 1 0
1 small sweet potato 120 2 26 0 [values OK?]
LUNCH
4 oz turkey deli meat 104 22 2 0
2 slices whole-wheat bread 140 6 26 2
MIDDAY SNACK
1 cup low fat cottage cheese 163 28 6 2
PREWORKOUT MEAL
1/2 meal-replacement shake 195 20 20 4
1 banana 120 2 31 1
POSTWORKOUT MEAL
2 scoops whey protein 170 40 2 0
2 slices white bread 132 4 25 2
DINNER
6 oz top sirloin 342 36 0 24
2 small sweet potatoes 240 4 52 0 [values OK?]
2 cups broccoli 60 6 12 0
BEDTIME
1 scoop casein protein powder120 23 4 1
TOTALS 2,506 244 252 58
NOTE: Values for protein, carbs and fat are in grams.

PHASE TWO SUPPLEMENTS
Supplement Dose
Green tea extract 250-500 milligrams (mg) once or twice daily
Calcium 1,000 mg
Bacopa monnieri 100 mg
Evodiamine 30-50 mg twice daily

[jerrywear]

TRAINING: WEEKS 9-10
BODYPART EXERCISE SETS REPS
MONDAY
Chest Incline barbell bench presses* 4 4
Flat-bench barbell presses* 4 4
Decline bench presses* 5 4
Delts Seated barbell presses* 3 4
Seated dumbbell presses* 3 4
Wide-grip upright rows* 4 4
Triceps Close-grip bench presses* 3 4
Reverse-grip bench presses* 4 4
TUESDAY
Thighs Barbell squats* 5 4
Leg presses* 4 4
Deadlifts* 4 4
Calves Donkey raises 4 4
Seated calf raises* 3 4
Abs? Reverse crunches 2 40
Roman-chair crunches 2 40
WEDNESDAY
Back Barbell rows* 4 4
T-bar rows* 4 4
Lat pulldowns* 3 4
Barbell shrugs* 3 4
Biceps Standing barbell curls* 3 4
Seated barbell curls* 4 4
Abs? Reverse crunches 2 40
Machine crunches 2 40
THURSDAY
Chest? Incline dumbbell flyes 4 25
Flat-bench dumbbell flyes 4 25
Decline dumbbell flyes 4 25
Delts? Bent lateral raises 3 25
Lateral raises 3 25
Front raises 3 25
Triceps? Reverse-grip pushdowns* 2 25
Cable pushdowns 2 25
Cable overhead extensions 2 25
FRIDAY
Thighs? Dumbbell lunges* 4 25
Leg extensions 4 25
Lying leg curls* 4 25
Calves? Standing calf raises 2 25
Seated calf raises 2 25
Leg-press calf raises 2 25
SATURDAY
Back Lat pulldowns 4 25
Seated cable rows 4 25
Straight-arm pulldowns 4 25
Weighted back extensions 3 25
Dumbbell shrugs 3 25
Biceps? Seated incline curls 2 25
Seated dumbbell curls 2 25
Standing dumbbell curls 2 25
Abs? Hanging leg raises 2 40
Crunches 2 40
Cable crunches 2 40
NOTE: Rest one minute between sets on Monday, Tuesday and Wednesday. Rest 30 seconds between sets on Thursday, Friday and Saturday.
*Accelerator ? use the Weider Rest-Pause Training Principle with these exercises. Choosing a weight with which you can perform no more than two or three normal reps, complete four reps total per set, resting five to 10 seconds between reps if needed to finish.
? Accelerator ? during all abdominal exercises, use The Weider Rest-Pause Training Principle until you finish the prescribed number of reps.
? Accelerator ? perform the three exercises for this bodypart as a triset.

TRAINING: WEEKS 11-12
BODYPART EXERCISE SETS REPS
MONDAY
Chest* Barbell bench presses 5 3
Incline Smith machine presses 5 3
Decline dumbbell presses 4 3
Delts* Barbell overhead presses 4 3
Smith machine overhead presses 4 3
Smith machine upright rows 3 3
Triceps* Close-grip bench presses 4 3
Bench dips 4 3
TUESDAY
Thighs* Barbell squats 5 3
Smith machine front squats 5 3
Dumbbell Romanian deadlifts 4 3
Calves Leg-press calf raises 4 3
Seated calf raises 4 3
Abs Hanging knee-ups 2 45
Machine crunches 2 45
WEDNESDAY
Back* Barbell rows 4 3
Dumbbell rows 4 3
Underhand-grip lat pulldowns 4 3
Barbell shrugs 3 3
Biceps* Standing barbell curls 4 3
Cambered-bar preacher curls 4 3
Abs Crunches 2 45
Oblique crunches 2 45 (each side)
THURSDAY
Chest? Cable crossovers 4 30
Incline cable flyes 4 30
Pec-deck flyes 4 30
Delts? Cable lateral raises 3 30
Reverse pec-deck flyes 3 30
Cable upright rows 3 30
Triceps? Cable overhead extensions 3 30
Rope pushdowns 3 30
FRIDAY
Thighs? Smith machine lunges 4 30
Lying leg curls 4 30
Leg extensions 4 30
Calves? Seated calf raises 3 30
Leg-press calf raises 3 30
SATURDAY
Back? Lat pulldowns 4 30
Machine rows 3 30
Reverse-grip lat pulldowns 3 30
Back extensions 3 30
Smith machine 3 30
behind-the-back shrugs
Biceps? Seated dumbbell curls 3 30
Cable curls 3 30
Abs Rope crunches 2 45
Hanging leg raises 2 45
NOTE: Rest 30-60 seconds between sets on Monday, Tuesday and Wednesday. Rest 30 seconds between sets on Thursday, Friday and Saturday.
* Accelerator ? add two sets of an explosive movement at the beginning of the bodypart training. Do three reps per set using 50% of the max weight you can handle for that exercise. For chest, perform power pushups (using your bodyweight); shoulders, push presses; triceps, close-grip push presses (on a Smith machine); legs, squat jump; back, power rows; and biceps, throw curls (on a Smith machine).
? Accelerator ? don?t rest between sets. After 30 reps, strip enough weight to complete another 30 reps, continuing until you?ve completed the prescribed number of sets and reps.

PHASE THREE DAILY MEAL PLANNER
Calories Protein Carbs Fat
BREAKFAST
3 whole eggs 255 21 1 18
1 cup cooked oatmeal 130 5 22 2
MIDMORNING SNACK
1 scoop whey protein 85 20 1 0
1 large apple 110 0 30 0
LUNCH
1/2 can tuna 110 20 0 2
1/2 cup low-fat cottage cheese 81 14 3 1
MIDDAY SNACK
1/2 can tuna 110 20 0 2
6 whole-wheat crackers 108 2 18 4
PREWORKOUT MEAL
1/2 meal-replacement shake 195 20 20 4
POSTWORKOUT MEAL
2 scoops whey protein 170 40 2 0
2 bananas 240 4 62 2
DINNER
6 oz salmon 245 34 0 10
2 cup broccoli 60 6 12 0
BEDTIME
1 scoop casein protein 120 23 4 1
2 tbsp flaxseed oil 240 0 0 26
TOTALS 2,259 229 175 72
NOTE: Protein, carbs and fat values are in grams.

PHASE THREE SUPPLEMENTS
Supplement Dose
Green-tea extract 250-500 mg three or four times daily
Calcium 1,000 mg
Bacopa monnieri 200 mg
Evodiamine 30-50 mg three times daily
Hoodia 300-400 mg once or twice daily on empty stomach
Sesamin 500-1,000 mg two or three times daily with food

[youngrose]

Thanks Jerry. I think!!!! Your right, I can do this. BUT I'm working on looking like Jamie, right? Her workouts don't seem near as complex. Is that because she is a fitness model? Oh, thats it huh? Dumb question.
Rose

TRAINING: WEEKS 1-2
BODYPART EXERCISE SETS REPS
MONDAY
Chest Incline-bench barbell presses 4 10*
Flat-bench dumbbell presses 4 10
Weighted dips 4 10
Delts Seated dumbbell presses 3 10*
Smith machine upright rows 3 10
Seated machine presses 3 10
Triceps Close-grip bench presses 3 10*
Seated triceps extensions 3 10
TUESDAY
Thighs Barbell squats 4 10
Leg presses 4 10*
Romanian deadlifts 4 10
Calves Donkey calf raises 3 10
Seated calf raises 3 10*
Abs Vertical-bench knee raises 2 20
Roman chair crunches 2 20
WEDNESDAY
Back Chinups 4 10
Barbell rows 3 10
V-handle pulldowns 3 10*
Barbell shrugs 3 10
Biceps Alternating dumbbell curls 3 10
Barbell preacher curls 3 10*
Abs Reverse crunches 2 20
Machine crunches 2 20
THURSDAY
Chest Incline dumbbell flyes 4 10
Pec-deck flyes 4 10*
Cable crossovers 4 10
Delts Lateral raises 3 10*
Dumbbell upright rows 3 10
Bent lateral raises 3 10
Triceps Straight-bar pressdowns 3 10*
Dumbbell kickbacks 3 10
FRIDAY
Thighs Leg extensions 4 10*
Lunges 4 10
Leg curls 4 10*
Calves Standing calf raises 3 10*
Seated calf raises 3 10
SATURDAY
Back Pulldowns 4 10
Seated cable rows 3 10*
Straight-arm pulldowns 3 10
Weighted back extensions 3 10
Dumbbell shrugs 3 10
Biceps Machine preacher curls 3 10*
Concentration curls 3 10
Abs Hanging leg raises 2 25
Crunches 2 25
NOTE: Rest two to three minutes between sets.
* Accelerator ? perform three or four forced reps during the last two sets. Research shows that forced reps increase growth hormone (GH) better than straight sets. GH not only increases muscle growth, but also liberates stored bodyfat for use as fuel.

TRAINING: WEEKS 3-4
BODYPART EXERCISE SETS REPS
MONDAY
Chest* Barbell bench presses 4 8
Incline dumbbell presses 4 8
Machine chest presses 4 8
Delts* Barbell overhead presses 3 8
Dumbbell overhead presses 3 8
Dumbbell upright rows 3 8
Triceps* Bench dips 3 8
Close-grip bench presses 3 8
TUESDAY
Thighs* Smith machine squats 4 8
Hack squats 4 8
Dumbbell Romanian deadlifts4 8
Calves* Leg-press machine calf raises3 8
Seated calf raises 3 8
Abs Vertical-bench leg raises 2 25
Crunches 2 25
WEDNESDAY
Back* Chinups 4 8
Dumbbell rows 3 8
Underhand-grip pulldowns 3 8
Barbell shrugs 3 8
Biceps* Standing barbell curls 3 8
Dumbbell preacher curls 3 8
Abs Cable crunches 2 25
Oblique crunches 2 25 per side
THURSDAY
Chest* Incline cable flyes 4 12
Flat cable flyes 4 12
Low-pulley cable crossovers 4 12
Delts* Cable lateral raises 3 12
Front raises 3 12
Cable reverse flyes 3 12
Triceps* Rope pressdowns 3 12
Cable kickbacks 3 12
FRIDAY
Thighs* Lying leg curls 4 12
Leg extensions 4 12
Reverse lunges 4 12
Calves* Standing calf raises 3 12
Seated calf raises 3 12
SATURDAY
Back* Pulldowns 4 12
Seated cable rows 3 12
Close-grip pulldowns 3 12
Back extensions 3 12
Behind-the-back shrugs 3 12
Biceps* One-arm cable curls 3 12
High cable curls 3 12
Rope crunches 2 25
Reverse crunches 2 25
NOTE: Rest two minutes between sets on Monday, Tuesday and Wednesday; rest one to two minutes between sets on Thursday, Friday and Saturday.
* Accelerator ? finish training each bodypart, excluding abs, with two sets of the first exercise for that bodypart (e.g., when you complete all the exercises for chest on Monday, do two more sets of barbell bench presses). Due to fatigue, you may have to drastically reduce the weight to get the same number of reps.

PHASE ONE DAILY MEAL PLAN
Calories Protein Carbs Fats
BREAKFAST
1 whole egg 85 7 0 6
3 egg whites 50 12 0 0
2 cups cooked oatmeal 260 10 44 4
MIDMORNING SNACK
1/2 can tuna 110 20 0 2
1 cup cooked brown rice 216 5 45 2
LUNCH
1/2 can tuna 110 20 0 2
2 slices whole-wheat bread 140 5 26 2
MIDDAY SNACK
16 oz nonfat fruit yogurt 426 20 86 0
PREWORKOUT MEAL
1/2 meal-replacement shake 195 20 20 4
1 banana 120 2 31 1
POSTWORKOUT MEAL
1 scoop whey protein 85 20 1 0
2 slices white bread 132 4 25 2
DINNER
6 oz chicken breast 200 40 0 2
2 cups spaghetti 442 16 86 2
20 asparagus spears 66 7 12 0
BEDTIME
1/2 cup low fat cottage cheese 81 14 3 1
1 cup cooked oatmeal 130 5 22 2
TOTALS 2,848 227 401 32
NOTE: Values for protein, carbs and fat are in grams.

PHASE ONE SUPPLEMENTS
Supplement Dose
Green tea extract 250-500 milligrams (mg) once or twice daily
Calcium 1,000 mg

[jerrywear]

[QUOTE=Greettat;6960]Good health is over wealth.　　★★★　　　

Its great that you loves us ;)

[KobyOne]

Damn, this is some good stuff. I am a big believer in Glutamine and Isolate but that is about all I take, can you suggest some supplements that will aid someone willing to follow this diligent routine. Once my shoulder is fully healed I will follow this outline for 12 weeks and, if I am brave enough, I will post some before and after pics. I could use all the help I can get, thanks.

[jerrywear]

Damn, this is some good stuff. I am a big believer in Glutamine and Isolate but that is about all I take, can you suggest some supplements that will aid someone willing to follow this diligent routine. Once my shoulder is fully healed I will follow this outline for 12 weeks and, if I am brave enough, I will post some before and after pics. I could use all the help I can get, thanks.

what supplements you need the info on? for your shoulder or in general once you start the program?

if in general you need, multivitamins, multiminerals, b6, b complex, vitamin c, vitamin e, digestive enzymes, and others

[KobyOne]

Thanks Jerrywear, I am looking for when my shoulder heals and I can start lifting again. I am almost there so it would be in general. I know Universal has a multi vitamin but I don’t know how good it is. And what about the multiminerals? Where is a good source to attain some? And what about Creatine? I hear this is also good for recovery as well but I was told to stay away from the monohydrate. Come to think of it, if you know of any that my help with my shoulder please let me know as well. Thanks again for your advise.

[jerrywear]

Thanks Jerrywear, I am looking for when my shoulder heals and I can start lifting again. I am almost there so it would be in general. I know Universal has a multi vitamin but I don’t know how good it is. And what about the multiminerals? Where is a good source to attain some? And what about Creatine? I hear this is also good for recovery as well but I was told to stay away from the monohydrate. Come to think of it, if you know of any that my help with my shoulder please let me know as well. Thanks again for your advise.

no problem i will make a list for you and you that way will be able to heal a bit faster and you will know what to take and where to find.

jw

[KobyOne]

Thanks friend, I look forward to that.