August 12/Lower Body
1. Barbell Squats
Warm-up: 2 sets × 8–10 reps
Working Sets: 4 sets × 6–10 reps
2. Romanian Deadlifts
3 sets × 8–12 reps
3. Leg Press
3 sets × 10–15 reps
4. Bulgarian Split Squats
3 sets × 10–12 reps per leg
View attachment 38669
5. Leg Curls
3 sets × 10–15 reps
6. Standing Calf Raises
4 sets × 12–20 reps
7. Core: Weighted Plank
3 sets × 45–60 seconds
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
