Fruits are your best friend.  Take Kiwi for example.  It’s similar to the banana where as it’s high in potassium, and energy.  Most would think to peel the skin, but that’s the best part tis’ packed with Vitamin C !  Get on it..

 

TIP OF THE WEEK:  Looking for that late snack, but want to keep the weight off?  Grab a piece of fruit, or a handful of veggies.  

 

Monday 

CHEST

Incline DB Bench Press

  • 3 sets of 12

Bar Bench Press

  • 3 sets of 12

Incline DB flyes

  • 3 sets of 12

Pec-Dec Machine w/ wide push-ups (15-20)

  • 3 sets of 12-15

Tuesday

BACK

Pull-ups wide

  • 4 sets of 10-12

Lateral Pulldown (behind the neck)

  • 3 sets of 12

Seated Cable One Arm Row

  • 3 sets of 12

Reverse Pec Dec Machine (rear delts)

  • 3 sets of 12-15

 

Wednesday 

LEGS

Leg Extension (2 warm-up set of 25-50, get blood in the knees)

  • 3 sets of 12-20

Leg Press (feet to the front, and together) *works the tear drop of the quadriceps*

  • 3 sets of 12-20

Lunges w/ DB

  • 3 sets of 12-20 each leg

Leg Curl

  • 3 sets of 12-20

Thursday

Arms

Straight Bar Curl

  • 3 sets of 8-12

Hammer Curl

  • 3 sets of 8-12

Triceps Overhead Extension

  • 3 sets A.M.A.P (as many as possible) with 30 seconds rest

Triceps Push-downs w/ straight bar

  • 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

Military Press

  • 3 sets of 12

Smith Machine Military Press (behind the neck)

  • 3 sets of 12

Seated DB Side Raises

  • 3 sets of 12-15

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

the author

Joey is the fitness lover, MMA enthusiast who you can count on to contribute his weekly Size With Style post every Thursday, pointing you in the right direction toward a healthier lifestyle.

  • http://www.GameNTrain.com/ Eric Hoff

    Never could get into this hairy fruit.

    • Joey Anschutz

      Just throw it in the blender with other fruits for a smoothie. I can eat it plain, but if you’d like to incorporate it that would be the easiest.