Monday: Chest and Triceps
1. Flat Bench Press
- 2 sets of 15 reps (250 lbs)
2. Incline Dumbbell Press
- 2 sets of 15 reps (100 lbs)
3. Chest Flyes
- 2 sets of 15 reps (95 lbs dumbbells)
4. Tricep Dips
- 2 sets of 20 reps (bodyweight)
5. Skull Crushers
- 2 sets of 15 reps (125 lbs)
6. Tricep Pushdowns
- 2 sets of 15 reps (125 lbs)
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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