Just working out, and running will not get you the complete satisfaction you are looking for. When it comes down to it your eating habits are what can make the difference. It’s fairly obvious that the greasier the food the harder to digest. I have, and will post a new meal each week that is helpful, and healthy. Let’s go with Tilapia seasoned with lemon, parsley, olive oil, salt, and pepper. I cup of white rice seasoned only with olive oil, and broccoli with salt/pepper.
TIP OF THE WEEK: 90% of it is eating.
Monday
CHEST
Incline Bench Press
- 3 sets of 12
DB Bench Press
- 3 sets of 12
DB 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
Lateral Pulldown
- 3 sets of 12
Seated 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
Squats
- 3 sets of 12
Standing Leg Curls
- 3 sets of 12
Wide Leg Press
- 3 sets of 12
Thursday
Arms
Preacher Curl
- 3 sets of 12
Hammer 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
DB Kickbacks
- 3 sets A.M.A.P (as many as possible) with 30 seconds rest
Friday
Shoulders
DB Military Press
- 3 sets of 12
Behind the Neck Military Press
- 3 sets of 12
DB Side Raises
- 3 sets of 12
Upright Rows
- 3 sets 12
Saturday
OFF
Sunday
OFF
