Friday: Shoulders and Abs
1. Overhead Press
- 4 sets of 18 reps (217 lbs)
2. Lateral Raises
- 4 sets of 22 reps (109 lbs)
3. Front Raises
- 4 sets of 15 reps (114 lbs)
4. Shrugs
- 4 sets of 14 reps (176 lbs)
5. Cable Crunches
- 4 sets of 15 reps (172 lbs)
6. Planks
- 4 sets of 60 seconds
7. Lying Lateral Cuff Raises - 5s for 20
20 minutes Cardio
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
1. Overhead Press
- 4 sets of 18 reps (217 lbs)
2. Lateral Raises
- 4 sets of 22 reps (109 lbs)
3. Front Raises
- 4 sets of 15 reps (114 lbs)
4. Shrugs
- 4 sets of 14 reps (176 lbs)
5. Cable Crunches
- 4 sets of 15 reps (172 lbs)
6. Planks
- 4 sets of 60 seconds
7. Lying Lateral Cuff Raises - 5s for 20
20 minutes Cardio
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
