Don’t forget about you vegetables! All vegetables have proper nutrients needed for the body. You can eat them until you’re blue in the face, and they won’t pack on the pounds. Yellow bell peppers are the best of the bell pepper family to consume. They are loaded with vitamins A, B, and C. They help decrease inflammation, and they can assist in fat loss.
TIP OF THE WEEK: If it hurts don’t do it. That is something I’ve learned. Skull crushers hurt my elbow, so I take that out of the equation.
Monday
CHEST
Incline DB Bench Press
- 3 sets of 12
Smith Machine Bench Press
- 3 sets of 12
Seated Cable Incline 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 (stationary)
- 3 sets of 12
Seated Row
- 3 sets of 12
One Arm Pulldown (close grip)
- 3 sets of 12
Wednesday
LEGS
Leg Extension (2-3 warm-up set of 25, get blood in the knees)
- 3 sets of 12
Front Squat
- 3 sets of 12
Leg Press (wide)
- 3 sets of 12
Lunges
- 3 sets of 12-20
Thursday
Arms
Straight bar 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
Military Press
- 3 sets of 12
DB Military Press touching shoulders (lighter weight)
- 3 sets of 12
Seated DB Side Raises
- 3 sets of 12
Barbell Shrug
- 3 sets 12
Saturday
- OFF, or 5-6 mile run if you feel the urge. I do this run every Saturday
Sunday
OFF
