(Wednesday: Back and Biceps)
1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 261 lbs)
2. Pull-Ups
- 4 sets of 20 reps
- (Body Weight)
3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 148 lbs)
4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 148 lbs)
5. Barbell Bicep Curls
- 3 sets of 20 reps
- (Weight: 148 lbs)
6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 64 lbs each)
(Wednesday)
Breakfast
- Akara (black-eyed pea fritters) with a side of fresh fruit (1 cup)
Snack
- Fresh coconut slices (1/2 cup)
Lunch
- Beef suya (6 oz) with millet couscous (1 cup) and a side of kachumbari (tomato and onion salad)
Snack
- Baked plantain chips (1 cup)
Dinner
- Chicken tagine (6 oz chicken, vegetables, olives) with couscous (1 cup)
Snack
- Cottage cheese (1 cup) with sliced pineapple (1/2 cup)
![IMG-20240601-WA0039.webp IMG-20240601-WA0039.webp](https://www.musclechemistry.com/forums/data/attachments/11/11122-04595751fa579e0d153022d34d78e420.jpg?hash=QRZ3yh4gvk)
1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 261 lbs)
2. Pull-Ups
- 4 sets of 20 reps
- (Body Weight)
3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 148 lbs)
4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 148 lbs)
5. Barbell Bicep Curls
- 3 sets of 20 reps
- (Weight: 148 lbs)
6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 64 lbs each)
(Wednesday)
Breakfast
- Akara (black-eyed pea fritters) with a side of fresh fruit (1 cup)
Snack
- Fresh coconut slices (1/2 cup)
Lunch
- Beef suya (6 oz) with millet couscous (1 cup) and a side of kachumbari (tomato and onion salad)
Snack
- Baked plantain chips (1 cup)
Dinner
- Chicken tagine (6 oz chicken, vegetables, olives) with couscous (1 cup)
Snack
- Cottage cheese (1 cup) with sliced pineapple (1/2 cup)
![IMG-20240601-WA0039.webp IMG-20240601-WA0039.webp](https://www.musclechemistry.com/forums/data/attachments/11/11122-04595751fa579e0d153022d34d78e420.jpg?hash=QRZ3yh4gvk)