(Friday: Chest, Shoulders, and Triceps)
1. Bench Press
- 4 sets of 15 reps
- Barbell (Weight: 215 lbs)
2. Dumbbell Shoulder Press
- 4 sets of 20 reps
- (Weight: 65 lbs each)
3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 65 lbs each)
4. Lateral Raises
- 3 sets of 20 reps
- Dumbbells (Weight: 65 lbs each)
5. Tricep Dips
- 3 sets of 25 reps
- (Body Weight)
6. Skull Crushers
- 3 sets of 20 reps
- EZ Bar (Weight: 95 lbs)
(Friday)
Breakfast
- Mandazi (East African doughnut) with a side of fresh fruit (1 cup)
Mid-morning Snack
- Roasted chickpeas (1/2 cup)
Lunch
- Lamb kebabs (6 oz) with injera (Ethiopian flatbread, 1 large piece) and misir wot (spiced lentil stew, 1 cup)
Mid-day Snack
- Fresh papaya (1 cup)
Dinner
- Bobotie (South African spiced meat casserole) with a side of yellow rice (1 cup) and green beans (2 cups)
Bedtime Snack (for muscle gain)
- Protein bar (1 serving)