Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 20 reps (240 lbs)
2. Pull-Ups
- 4 sets of 20 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (155 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (120 lbs)
5. Barbell Curls
- 3 sets of 20 reps (80 lbs)
6. Hammer Curls
- 3 sets of 30 reps (50 lbs)
20 minutes Cardio
Breakfast:
- Smoothie bowl: 1 banana, 1 cup mixed berries, 1 scoop protein powder, topped with granola and coconut flakes
Morning Snack:
- Rice cakes: with 2 tbsp almond butter
Lunch:
- Tuna salad: 1 can tuna, mixed greens, tomatoes, cucumber, olives, and olive oil dressing
- Whole grain bread: 2 slices
Afternoon Snack:
- Protein bar: high protein, low sugar
Dinner:
- Grilled pork chops: 8 oz
- Mashed potatoes: 1 cup
- Brussels sprouts: roasted
Evening Snack:
- Cottage cheese: 1 cup with berries
1. Deadlifts
- 4 sets of 20 reps (240 lbs)
2. Pull-Ups
- 4 sets of 20 reps (body weight)
3. Bent Over Rows
- 4 sets of 20 reps (155 lbs)
4. Lat Pulldowns
- 3 sets of 20 reps (120 lbs)
5. Barbell Curls
- 3 sets of 20 reps (80 lbs)
6. Hammer Curls
- 3 sets of 30 reps (50 lbs)
20 minutes Cardio
Breakfast:
- Smoothie bowl: 1 banana, 1 cup mixed berries, 1 scoop protein powder, topped with granola and coconut flakes
Morning Snack:
- Rice cakes: with 2 tbsp almond butter
Lunch:
- Tuna salad: 1 can tuna, mixed greens, tomatoes, cucumber, olives, and olive oil dressing
- Whole grain bread: 2 slices
Afternoon Snack:
- Protein bar: high protein, low sugar
Dinner:
- Grilled pork chops: 8 oz
- Mashed potatoes: 1 cup
- Brussels sprouts: roasted
Evening Snack:
- Cottage cheese: 1 cup with berries