Monday: Chest and Triceps
1. Flat Bench Press
- 4 sets of 20 reps (235 lbs)
2. Incline Dumbbell Press
- 4 sets of 20 reps (135 lbs)
3. Chest Flyes
- 3 sets of 20 reps (80 lbs dumbbells)
4. Tricep Dips
- 3 sets of 25 reps (bodyweight)
5. Skull Crushers
- 3 sets of 20 reps (110 lbs)
6. Tricep Pushdowns
- 3 sets of 20 reps (110 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