Tuna is great for you. It’s cheap, one of the best protein sources, and tuna also contains about 10 mg of niacin (helps lower cholesterol), and it has B12 which is a great energy booster! You’d be amazed at the things you can do with tuna.
TIP OF THE WEEK: B12 boosts energy! Take out those energy drinks, and replace them with foods that contain B12, or take a B12 pill.
Monday
CHEST
DB Bench Press
- 3 sets of 12
Incline Bench Press
- 3 sets of 12
Incline DB flyes
- 3 sets of 12
Pec-Dec Machine w/ diamond push-ups
- 3 sets of 12-15
Tuesday
BACK
Pull-ups wide
- 4 sets of 12
Lateral Pulldown (behind the neck)
- 3 sets of 12
DB Row
- 3 sets of 12
One Arm Pulldown (from the side)
- 3 sets of 12
Wednesday
LEGS
Leg Extension (2-3 warm-up set of 25, get blood in the knees)
- 3 sets of 12
Squat
- 3 sets of 12
Leg Press (close)
- 3 sets of 12
Lunges
- 3 sets of 12-20
Thursday
Arms
Hammer Curl
- 3 sets of 12
Preacher Curl
- 3 sets of 12
Tricep Extension
- 3 sets A.M.A.P (as many as possible) with 30 seconds rest
Tricep pulldown
- 3 sets A.M.A.P (as many as possible) with 30 seconds rest
Cable Kickbacks
- 3 sets A.M.A.P (as many as possible) with 30 seconds rest
Friday
Shoulders
DB Military Press (touch shoulders)
- 3 sets of 12
Smith Machine Military Press (behind the neck)
- 3 sets of 12
Standing DB Side Raises
- 3 sets of 12
Upright Row
- 3 sets 12
Saturday
- OFF, or 5-6 mile run if you feel the urge. I do this run every Saturday.
Sunday
OFF
