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SHOULDER, CHEST & ARMS
Dumbbell Squat with Front Raise (Dumbbells) - 3x18 - 141 lb
Cross-Body Cable Raise (Cable Machine) - 3x20 - 125 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x18 - 141lb
Push-ups - 3x20 - R: 60 sec
Incline Dumbbell Press - 3x18 - 123 lb
Dumbbell Overhead Press - 3x20 - 115 lb each - R: 60 sec
Chest Cable Fly - 3x18 - 120 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x20 - R: 60 sec
Diet
*Friday:*
Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats
Snack: Chicken jerky, mixed nuts, swiss cheese, orange, strawberries, blueberries
Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies
Snack: Protein shake and watermelon
Dinner: Ground beef with corn, brown rice, green peas, and beans
Dumbbell Squat with Front Raise (Dumbbells) - 3x18 - 141 lb
Cross-Body Cable Raise (Cable Machine) - 3x20 - 125 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x18 - 141lb
Push-ups - 3x20 - R: 60 sec
Incline Dumbbell Press - 3x18 - 123 lb
Dumbbell Overhead Press - 3x20 - 115 lb each - R: 60 sec
Chest Cable Fly - 3x18 - 120 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x20 - R: 60 sec
Diet
*Friday:*
Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats
Snack: Chicken jerky, mixed nuts, swiss cheese, orange, strawberries, blueberries
Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies
Snack: Protein shake and watermelon
Dinner: Ground beef with corn, brown rice, green peas, and beans
