(Wednesday: Back and Biceps)
1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 306 lbs)
2. Pull-Ups
- 4 sets of 30 reps
- (Body Weight)
3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 188 lbs)
4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 188 lbs)
5. Barbell Bicep Curls
- 3 sets of 20 reps
- (Weight: 188(3 lbs)
6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 99 lbs each)
(Wednesday)
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)