Tuesday: Back and Biceps
1. Deadlifts
- 3 sets of 17 reps (285 lbs)
2. Pull-Ups
- 4 sets of 30 reps (body weight)
3. Bent Over Rows
- 3 sets of 22 reps (200 lbs)
4. Lat Pulldowns
- 3 sets of 22 reps (170 lbs)
5. Barbell Curls
- 3 sets of 22 reps (135 lbs)
6. Hammer Curls
- 3 sets of 22 reps (105 lbs)
Breakfast:
- Omelette: 4 eggs, spinach, mushrooms, tomatoes, and 1/2 cup shredded cheese
- Whole grain toast: 2 slices
- Avocado: 1/2 avocado
Morning Snack:
- Greek yogurt: 1 cup with honey and a handful of mixed nuts
Lunch:
- Grilled chicken breast: 8 oz
- Quinoa: 1 cup cooked
- Mixed vegetables: steamed broccoli, carrots, and bell peppers
Afternoon Snack:
- Protein shake: 1 scoop whey protein, 1 banana, 1 cup almond milk, and 1 tbsp peanut butter
Dinner:
- Salmon fillet: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed
Evening Snack:
- Cottage cheese: 1 cup with pineapple chunks
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