Quinoa:  A top source of fiber, clean carbohydrates, and protein.  It originated in Spanish countries, and is great for everyday meals. You can use it as a cereal, oatmeal, or side dish.  I like to use it in place of rice, or potatoes. Quinoa is a seed that expands and lengthens out as it cooks.  There is a slight peanut butter texture to it.  The nutritional value of Quinoa is exceptional.  You get your calcium, and iron, and it’s gluten free!   I include it in my weekly meals, and you can get it at almost any grocery store.

 

TIP OF THE WEEK:  Doing cardio in the evening is beneficial to losing weight because your body is used to shutting down towards the end of the day.

 

Monday 

CHEST

Incline Smith Machine Bench Press

  • 3 sets of 12

Bench Press

  • 3 sets of 12

DB Incline flyes

  • 3 sets of 12

Pec-Dec Machine w/ wide push-ups

  • 3 sets of 12-15

Tuesday

BACK

Pull-ups wide

  • 3 sets of 12

Lateral Pulldown (close)

  • 3 sets of 12

Standing Row

  • 3 sets of 12

One Arm Pulldown (wide 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

Leg Press

  • 3 sets of 12

Single Leg Standing Wall Squat

  • 3 sets of 12

Lunges

  • 3 sets of 12-20

Thursday

Arms

Alternating DB 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

Military Press behind the neck

  • 3 sets of 12

DB Military Press touching shoulders (lighter weight)

  • 3 sets of 12

Cable Side Raises

  • 3 sets of 12

DB 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.