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Friday: Shoulders and Abs

1. Overhead Press
- 4 sets of 20 reps (217 lbs)

2. Lateral Raises
- 4 sets of 22 reps (109 lbs)

3. Front Raises
- 4 sets of 17 reps (114 lbs)

4. Shrugs
- 4 sets of 15 reps (176 lbs)

5. Cable Crunches
- 4 sets of 17 reps (172 lbs)

6. Planks
- 4 sets of 60 seconds

7. Lying Lateral Cuff Raises - 5s for 20

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