Thursday: Legs
1. Squats
- 4 sets of 15 reps (200 lbs)
2. Leg Press
- 4 sets of 15 reps (315 lbs)
3. Leg Curls
- 3 sets of 20 reps (85 lbs)
4. Leg Extensions
- 3 sets of 20 reps (105 lbs)
5. Calf Raises
- 4 sets of 20 reps (50 lbs)
20 minutes Cardio
Breakfast:
- Scrambled eggs: 4 eggs, with spinach and cheese
- Whole grain toast: 2 slices
Morning Snack:
- Trail mix: nuts and dried fruits
Lunch:
- Turkey wrap: 8 oz turkey breast, whole grain tortilla, lettuce, tomato, and avocado
- Baby carrots: with hummus
Afternoon Snack:
- Smoothie: Spinach, 1 banana, 1 cup frozen berries, 1 cup Greek yogurt
Dinner:
- Grilled salmon: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed
Evening Snack:
- Casein protein shake: with almond milk
