23-05-2024/Upper Body
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Bench Press
- 3 sets 20 reps
- Weight: 172 lbs
2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 75 lbs each db
3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 105 lbs
4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 75 lbs each db
5. Bicep Curls
- 3 sets of 20 reps
- Weight: 75 lbs each db
6. Russian Twists
- 4 sets of 20 reps
- Weight: 80 lbs
Cool-Down (5-10 minutes)
- Stretching, focusing on the full body
Breakfast:
- Scrambled eggs (2 eggs) with spinach and whole grain toast (1 slice)
Snack:
- Orange with a handful of walnuts
Lunch:
- Lentil soup with mixed greens and chicken breasts
Snack:- Bell pepper slices and carrots with guacamole (4 tbsp)
Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Bench Press
- 3 sets 20 reps
- Weight: 172 lbs
2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 75 lbs each db
3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 105 lbs
4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 75 lbs each db
5. Bicep Curls
- 3 sets of 20 reps
- Weight: 75 lbs each db
6. Russian Twists
- 4 sets of 20 reps
- Weight: 80 lbs
Cool-Down (5-10 minutes)
- Stretching, focusing on the full body
Breakfast:
- Scrambled eggs (2 eggs) with spinach and whole grain toast (1 slice)
Snack:
- Orange with a handful of walnuts
Lunch:
- Lentil soup with mixed greens and chicken breasts
Snack:- Bell pepper slices and carrots with guacamole (4 tbsp)
Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans