Eating white, colored foods such as cauliflower, mushrooms, onions, etc. are beneficial in that they can help lower LDL levels (cholesterol), and help reduce heart disease.
TIP OF THE WEEK: Remember to switch it up in the gym, this week circuit training with weights !
Monday
CHEST & TRICEPS
Bench Press with push-ups in between
- 4 sets of 12, and super set with 20-25 push-ups 1 minute rest between sets
Incline Flyes with DB with Dips in between
- 4 sets of 12-15 1 minute rest between sets
Tuesday
BACK
Pull-ups
- 8 sets of 8-15 (2 wide, 2 close, 2 wide, 2 close)
Wednesday
LEGS
Leg Extensions (2 warm-up set of 25-50, get blood in the knees)
Leg Press
- 6 sets of 14-20 (3 wide, 3 close, alternate each set)
Thursday
ARMS (biceps)
Bicep Burnout-place a 60, 50, 40, 30, 20 pound curl bar in front of one another with the 20s up front, and the 60s at the end. We are going to do, starting with the 60s, and working our way up, 4 sets.
- 1st set 60, 50, 40, 30, 20 – 12 reps each, and immediately return to the 60s when set 1 is complete, and begin set 2.
- 2nd set 60, 50, 40, 30, 20 – 10 reps each, and immediately return to the 60s when set 2 is complete, and begin set 3.
- 3rd set 60, 50, 40, 30, 20 – 8 reps each, and immediately return to the 60s when set 3 is complete, and begin set 4.
- 4th set 60, 50, 40, 30, 20 – 6 reps each and biceps are done!
Friday
SHOULDERS
Barbell Standing Military Press, Straight bar Front raises, Straight bar Upright rows, DB Lateral(side) raises. You are going to do each a set of 10 without stopping. After completing all 4 workouts take 2 minute rest.
- Barbell Standing Military Press, Straight bar Front raises, Straight bar Upright rows, DB Lateral(side) raises a set of 10 – 6 sets total ! (no rest between workouts, only sets)
Saturday
- OFF, or 5-6 mile run if you feel the urge. I do this run every Saturday.
Sunday
OFF
