Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 20 reps (240 lbs)
2. Pull-Ups
- 4 sets of 20 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (155 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (120 lbs)
5. Barbell Curls
- 3 sets of 20 reps (80 lbs)
6. Hammer Curls
- 3 sets of 30 reps (50 lbs)
20 minutes Cardio
Breakfast:
- Whole grain pancakes: 3 with syrup and a side of mixed berries
- Turkey bacon: 3 slices
Morning Snack:
- Fruit salad: with mixed fruits (apple, orange, grapes)
Lunch:
- Chicken stir-fry: 8 oz chicken breast, mixed vegetables, and brown rice (1 cup)
Afternoon Snack:
- Greek yogurt: 1 cup with granola
Dinner:
- Grilled shrimp: 8 oz
- Quinoa: 1 cup cooked
- Steamed broccoli: 1 cup
Evening Snack:
- Protein shake: with almond milk
1. Deadlifts
- 4 sets of 20 reps (240 lbs)
2. Pull-Ups
- 4 sets of 20 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (155 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (120 lbs)
5. Barbell Curls
- 3 sets of 20 reps (80 lbs)
6. Hammer Curls
- 3 sets of 30 reps (50 lbs)
20 minutes Cardio
Breakfast:
- Whole grain pancakes: 3 with syrup and a side of mixed berries
- Turkey bacon: 3 slices
Morning Snack:
- Fruit salad: with mixed fruits (apple, orange, grapes)
Lunch:
- Chicken stir-fry: 8 oz chicken breast, mixed vegetables, and brown rice (1 cup)
Afternoon Snack:
- Greek yogurt: 1 cup with granola
Dinner:
- Grilled shrimp: 8 oz
- Quinoa: 1 cup cooked
- Steamed broccoli: 1 cup
Evening Snack:
- Protein shake: with almond milk
