November 11/Lower Body
1. Barbell Squats
Warm-up: 2 sets × 8 reps (185 lb)
Working Sets: 4 sets × 6 reps (255 lb)
2. Romanian Deadlifts
3 sets × 8 reps (225 lb)
3. Leg Press 3 sets × 10 reps (400 lb)
4. Bulgarian Split Squats
3 sets × 10 reps per leg (70 lb)
5. Leg Curls
3 sets × 10 reps (140 lb)
6. Standing Calf Raises
4 sets × 12 reps (200 lb)
7. Core: Weighted Plank
3 sets × 45 seconds (45 lb)
Diet
Breakfast
Whole grain pancakes (4)
Fresh berries
Greek yogurt (2 cups)
3 whole eggs
Snack
1 pear
Mixed nuts (¼ cup)
Lunch
Whole grain falafel wrap
6 oz grilled chicken breast
Lentil soup (1½ cups)
Pre/Post-Workout Snack
Cheese sticks (2)
Grapes
Whey protein shake (1 scoop)
Dinner
Whole grain pasta
Shrimp (8 oz)
Olive oil, garlic, cherry tomatoes and spinach
Steamed asparagus (2 cups)
Before Bed
Cottage cheese (2 cups)
Sliced peaches
1. Barbell Squats
Warm-up: 2 sets × 8 reps (185 lb)
Working Sets: 4 sets × 6 reps (255 lb)
2. Romanian Deadlifts
3 sets × 8 reps (225 lb)
3. Leg Press 3 sets × 10 reps (400 lb)
4. Bulgarian Split Squats
3 sets × 10 reps per leg (70 lb)
5. Leg Curls
3 sets × 10 reps (140 lb)
6. Standing Calf Raises
4 sets × 12 reps (200 lb)
7. Core: Weighted Plank
3 sets × 45 seconds (45 lb)
Diet
Breakfast
Whole grain pancakes (4)
Fresh berries
Greek yogurt (2 cups)
3 whole eggs
Snack
1 pear
Mixed nuts (¼ cup)
Lunch
Whole grain falafel wrap
6 oz grilled chicken breast
Lentil soup (1½ cups)
Pre/Post-Workout Snack
Cheese sticks (2)
Grapes
Whey protein shake (1 scoop)
Dinner
Whole grain pasta
Shrimp (8 oz)
Olive oil, garlic, cherry tomatoes and spinach
Steamed asparagus (2 cups)
Before Bed
Cottage cheese (2 cups)
Sliced peaches
