Friday: Shoulders and Abs
1. Overhead Press
- 4 sets of 8 reps (95 lbs)
2. Lateral Raises
- 3 sets of 12 reps (15 lbs dumbbells)
3. Front Raises
- 3 sets of 12 reps (15 lbs dumbbells)
4. Shrugs
- 4 sets of 10 reps (70 lbs dumbbells)
5. Cable Crunches
- 3 sets of 15 reps (80 lbs)
6. Planks
- 3 sets of 60 seconds
20 minutes Cardio
Breakfast:
- Smoothie bowl: 1 banana, 1 cup mixed berries, 1 scoop protein powder, topped with granola and coconut flakes
Morning Snack:
- Fruit salad: with mixed fruits (apple, orange, grapes)
Lunch:
- Chicken wrap: 8 oz chicken breast, whole grain tortilla, lettuce, tomato, and avocado
- Baby carrots: with hummus
Afternoon Snack:
- Protein bar: high protein, low sugar
Dinner:
- Grilled steak: 8 oz sirloin
- Brown rice: 1 cup cooked
- Asparagus: 1 cup grilled
Evening Snack:
- Protein shake: with almond milk
Weeks 1:
Just taking Dbol 30 mg today
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