Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 20 reps (235 lbs)
2. Pull-Ups
- 4 sets of 20 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (150 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (115 lbs)
5. Barbell Curls
- 3 sets of 20 reps (75 lbs)
6. Hammer Curls
- 3 sets of 30 reps (45 lbs)
20 minutes Cardio
Breakfast:
- Whole grain waffles: 3 with syrup and mixed berries
- Turkey sausage: 3 links
Morning Snack:
- Rice cakes: with 2 tbsp peanut butter
Lunch:
- Beef stir-fry: 8 oz beef strips, mixed vegetables, and brown rice (1 cup)
Afternoon Snack:
- Greek yogurt: 1 cup with honey and nuts
Dinner:
- Grilled chicken breast: 8 oz
- Quinoa: 1 cup cooked
- Steamed broccoli: 1 cup
Evening Snack:
- Cottage cheese: 1 cup with pineapple chunks
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1. Deadlifts
- 4 sets of 20 reps (235 lbs)
2. Pull-Ups
- 4 sets of 20 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (150 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (115 lbs)
5. Barbell Curls
- 3 sets of 20 reps (75 lbs)
6. Hammer Curls
- 3 sets of 30 reps (45 lbs)
20 minutes Cardio
Breakfast:
- Whole grain waffles: 3 with syrup and mixed berries
- Turkey sausage: 3 links
Morning Snack:
- Rice cakes: with 2 tbsp peanut butter
Lunch:
- Beef stir-fry: 8 oz beef strips, mixed vegetables, and brown rice (1 cup)
Afternoon Snack:
- Greek yogurt: 1 cup with honey and nuts
Dinner:
- Grilled chicken breast: 8 oz
- Quinoa: 1 cup cooked
- Steamed broccoli: 1 cup
Evening Snack:
- Cottage cheese: 1 cup with pineapple chunks
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