Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 15 reps (225 lbs)
2. Pull-Ups
- 4 sets of 20 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (135 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (100 lbs)
5. Barbell Curls
- 3 sets of 20 reps (60 lbs)
6. Hammer Curls
- 3 sets of 30 reps (30 lbs)
20 minutes Cardio
Breakfast:
- Omelette: 4 eggs, spinach, mushrooms, tomatoes, and 1/2 cup shredded cheese
- Whole grain toast: 2 slices
- Avocado: 1/2 avocado
Morning Snack:
- Greek yogurt: 1 cup with honey and a handful of mixed nuts
Lunch:
- Grilled chicken breast: 8 oz
- Quinoa: 1 cup cooked
- Mixed vegetables: steamed broccoli, carrots, and bell peppers
Afternoon Snack:
- Protein shake: 1 scoop whey protein, 1 banana, 1 cup almond milk, and 1 tbsp peanut butter
Dinner:
- Salmon fillet: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed
Evening Snack:
- Cottage cheese: 1 cup with pineapple chunks
![IMG-20240708-WA0025.jpg IMG-20240708-WA0025.jpg](https://www.musclechemistry.com/forums/data/attachments/10/10683-649072ea7949d24a96b3ff6fa14f0488.jpg?hash=xI4yskdnAL)
![IMG-20240708-WA0024.jpg IMG-20240708-WA0024.jpg](https://www.musclechemistry.com/forums/data/attachments/10/10684-ac68302875b0cc1703310c9272ed1f44.jpg?hash=qqf-p6kDUF)
![IMG-20240708-WA0023.jpg IMG-20240708-WA0023.jpg](https://www.musclechemistry.com/forums/data/attachments/10/10685-f6ca53cba12a5c9dae337b21c3b6f755.jpg?hash=nvY3HGcgjZ)
![IMG-20240708-WA0022.jpg IMG-20240708-WA0022.jpg](https://www.musclechemistry.com/forums/data/attachments/10/10686-547e786cd586f6ef51238e02d7dedfe6.jpg?hash=zEBGzGsR1V)
1. Deadlifts
- 4 sets of 15 reps (225 lbs)
2. Pull-Ups
- 4 sets of 20 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (135 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (100 lbs)
5. Barbell Curls
- 3 sets of 20 reps (60 lbs)
6. Hammer Curls
- 3 sets of 30 reps (30 lbs)
20 minutes Cardio
Breakfast:
- Omelette: 4 eggs, spinach, mushrooms, tomatoes, and 1/2 cup shredded cheese
- Whole grain toast: 2 slices
- Avocado: 1/2 avocado
Morning Snack:
- Greek yogurt: 1 cup with honey and a handful of mixed nuts
Lunch:
- Grilled chicken breast: 8 oz
- Quinoa: 1 cup cooked
- Mixed vegetables: steamed broccoli, carrots, and bell peppers
Afternoon Snack:
- Protein shake: 1 scoop whey protein, 1 banana, 1 cup almond milk, and 1 tbsp peanut butter
Dinner:
- Salmon fillet: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed
Evening Snack:
- Cottage cheese: 1 cup with pineapple chunks
![IMG-20240708-WA0025.jpg IMG-20240708-WA0025.jpg](https://www.musclechemistry.com/forums/data/attachments/10/10683-649072ea7949d24a96b3ff6fa14f0488.jpg?hash=xI4yskdnAL)
![IMG-20240708-WA0024.jpg IMG-20240708-WA0024.jpg](https://www.musclechemistry.com/forums/data/attachments/10/10684-ac68302875b0cc1703310c9272ed1f44.jpg?hash=qqf-p6kDUF)
![IMG-20240708-WA0023.jpg IMG-20240708-WA0023.jpg](https://www.musclechemistry.com/forums/data/attachments/10/10685-f6ca53cba12a5c9dae337b21c3b6f755.jpg?hash=nvY3HGcgjZ)
![IMG-20240708-WA0022.jpg IMG-20240708-WA0022.jpg](https://www.musclechemistry.com/forums/data/attachments/10/10686-547e786cd586f6ef51238e02d7dedfe6.jpg?hash=zEBGzGsR1V)