(Friday: Chest, Shoulders, and Triceps)
1. Bench Press
- 4 sets of 20 reps
- Barbell (Weight: 230 lbs)
2. Dumbbell Shoulder Press
- 4 sets of 20 reps
- (Weight: 85 lbs each)
3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 85 lbs each)
4. Lateral Raises
- 3 sets of 20 reps
- Dumbbells (Weight: 85 lbs each)
5. Tricep Dips
- 3 sets of 25 reps
- (Body Weight)
6. Skull Crushers
- 3 sets of 20 reps
(Friday)
Breakfast
- Moroccan mint tea with msemen (Moroccan flatbread, 2 pieces) and honey
Snack
- Fresh dates (1/4 cup)
Lunch
- Peri-peri chicken (6 oz) with a side of grilled corn (1 cob) and mixed greens salad (2 cups) with olive oil dressing
Snack
- Fresh guava (1 cup)
Dinner
- Peanut stew (chicken, sweet potatoes, spinach, 1.5 cups) with a side of rice (1 cup)
Snack (for muscle gain)
- Cottage cheese (1 cup) with sliced peaches (1/2 cup)
