SMOOTHIE TIME !!

I like to take 1 cup O.J, 1 TBSP cottage cheese, 2 medium bananas, 6 strawberries, a scoop of aminos, and  protein, and a handful of blueberries.  Blend all together with 2 ice cubes, and you have a smoothie of all smoothies!

 

TIP OF THE WEEK:  The goal is 3 sets of 12.  Meaning your first set you can do 12.  For your 2nd set you can do 11-12.  For your final set you can only do 10, and a spot for two.  Muscle fatigue is the goal !

 

Monday 

CHEST

Bench Press

  • 3 sets of 12

DB Incline Press

  • 3 sets of 12

Cable flyes

  • 3 sets of 12

Dips facing outward with head down

  • 3 sets of A.M.A.P.

Tuesday

BACK

Pull-ups wide

  • 3 sets of 12

Behind the neck Lateral Pulldown

  • 3 sets of 12

Seated Row superset with lying pull-ups (a.m.a.p.)

  • 3 sets of 12

One Arm Pulldown

  • 3 sets of 12

 

Wednesday 

LEGS

Leg Extension (2-3 warm-up set of 25, get blood in the knees)

  • 3 sets of 12

Leg Press

  • 3 sets of 12

Seated Leg Curls

  • 3 sets of 12

Lunges

  • 3 sets of 12

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

Overhead Extension w/ V-bar

  • 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

  • 3 sets of 12

DB Side Raises

  • 3 sets of 12

Upright Rows

  • 3 sets 12

 

Saturday

OFF

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.