September 25/Upper Body (Push)
1. Barbell Bench Press
Warm-up: 2 sets × 8 reps (135 Ib)
Working Sets: 4 sets × 6 reps (225 lb)
2. Single Dumbbell Shoulder Press
3 sets × 8 reps (55 lb)
3. Incline Dumbbell Press
3 sets × 8 reps (100 lb)
4. Triceps Dips
3 sets × 8 reps (bodyweight)
5. Lateral Raises
4 sets × 12 reps (20 lb DB)
6. Overhead Triceps Ext.3 sets × 10 reps (70 lb)
7. Hanging Leg Raises
3 sets × 12 reps (bodyweight)
Diet
Breakfast
Scrambled eggs (4)
Smoked salmon (4 oz)
Whole grain toast (2 slices)
Avocado (½)
Orange juice (1 cup)
Snack
Cottage cheese (2 cups)
Strawberries
Lunch
Whole grain chicken gyro
8 oz grilled chicken breast
Greek salad with feta
Olive oil dressing
Pre/Post-Workout Snack
Mixed nuts (¼ cup)
Dried apricots (¼ cup)
Whey protein shake (1 scoop)
Dinner
Stuffed bell peppers (made with 8 oz lean ground turkey, brown rice, tomatoes, onions, topped with cheese) – 2 peppers
Steamed green beans (2 cups)
Before Bed
Protein shake (2 scoops whey protein, almond milk and 1 banana)
1. Barbell Bench Press
Warm-up: 2 sets × 8 reps (135 Ib)
Working Sets: 4 sets × 6 reps (225 lb)
2. Single Dumbbell Shoulder Press
3 sets × 8 reps (55 lb)
3. Incline Dumbbell Press
3 sets × 8 reps (100 lb)
4. Triceps Dips
3 sets × 8 reps (bodyweight)
5. Lateral Raises
4 sets × 12 reps (20 lb DB)
6. Overhead Triceps Ext.3 sets × 10 reps (70 lb)
7. Hanging Leg Raises
3 sets × 12 reps (bodyweight)
Diet
Breakfast
Scrambled eggs (4)
Smoked salmon (4 oz)
Whole grain toast (2 slices)
Avocado (½)
Orange juice (1 cup)
Snack
Cottage cheese (2 cups)
Strawberries
Lunch
Whole grain chicken gyro
8 oz grilled chicken breast
Greek salad with feta
Olive oil dressing
Pre/Post-Workout Snack
Mixed nuts (¼ cup)
Dried apricots (¼ cup)
Whey protein shake (1 scoop)
Dinner
Stuffed bell peppers (made with 8 oz lean ground turkey, brown rice, tomatoes, onions, topped with cheese) – 2 peppers
Steamed green beans (2 cups)
Before Bed
Protein shake (2 scoops whey protein, almond milk and 1 banana)
