Friday: Shoulders and Abs
1. Overhead Press
- 4 sets of 20 reps (212 lbs)
2. Lateral Raises
- 4 sets of 20 reps (104 lbs)
3. Front Raises
- 4 sets of 20 reps (109 lbs)
4. Shrugs
- 4 sets of 20 reps (171 lbs)
5. Cable Crunches
- 4 sets of 20 reps (162 lbs)
6. Planks
- 4 sets of 60 seconds
7. Lying Lateral Cuff Raises - 5s for 20
20 minutes Cardio
Breakfast:
- Scrambled eggs: 4 eggs, with spinach and cheese
- Whole grain toast: 2 slices
Morning Snack:
- Trail mix: nuts and dried fruits
Lunch:
- Turkey wrap: 8 oz turkey breast, whole grain tortilla, lettuce, tomato, and avocado
- Baby carrots: with hummus
Afternoon Snack:
- Smoothie: Spinach, 1 banana, 1 cup frozen berries, 1 cup Greek yogurt
Dinner:
- Grilled salmon: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed
Evening Snack:
- Casein protein shake: with almond milk
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