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[SkipErr]

Tuesday: Back and Biceps

1. Deadlifts
- 4 sets of 20 reps (235 lbs)

2. Pull-Ups
- 4 sets of 20 reps (body weight)

3. Bent Over Rows
- 4 sets of 20 reps (150 lbs)

4. Lat Pulldowns
- 3 sets of 20 reps (115 lbs)

5. Barbell Curls
- 3 sets of 20 reps (75 lbs)

6. Hammer Curls
- 3 sets of 30 reps (45 lbs)

20 minutes Cardio

Breakfast:
- Whole grain waffles: 3 with syrup and mixed berries
- Turkey sausage: 3 links

Morning Snack:
- Rice cakes: with 2 tbsp peanut butter

Lunch:
- Beef stir-fry: 8 oz beef strips, mixed vegetables, and brown rice (1 cup)

Afternoon Snack:
- Greek yogurt: 1 cup with honey and nuts

Dinner:
- Grilled chicken breast: 8 oz
- Quinoa: 1 cup cooked
- Steamed broccoli: 1 cup

Evening Snack:
- Cottage cheese: 1 cup with pineapple chunks