Breakfast of champions!  Nothing hits the spot like eggs, and grits.  In the mornings I usually scramble up 4 egg whites, 1 yolk, along with a pack and a half of cheese grits(Kroger brand).  This is a heart healthy breakfast with only 2 grams of fat, in the cheese grits, and tons of protein, and carbohydrates.  I like to make my eggs, and then mix them in with grits.  I find it to be delicious!  It is not only great for you, but it’s a slow digesting protein which allows it to stay in you longer, controlling your hunger.  Like I’ve always been told, “you can’t knock it ’til you’ve tried it!”

TIP OF THE WEEK:  Eggs, Vitamin D, blueberries, cinnamon are a few necessities needed to help maintain a happy healthy heart.

 

Monday 

CHEST

DB Bench Press

• 3 sets of 12

Incline 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 Pulldowns

• 3 sets of 12

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

• 3 sets of 12

Dead Lift

• 3 sets of 12

 

Wednesday 

LEGS

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

• 3 sets of 12

Squat

• 3 sets of 12

Standing Leg Curls

• 3 sets of 12

Lunges

• 3 sets of 12

Thursday

Arms

Straight bar 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

Overhead Extension w/ V-bar

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

 

Friday

 Shoulders

DB Military Press (touch shoulders)

• 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