Week 4 Menu and Workout Routine

MENU

Breakfast:
1 cup Kroger Carbmaster Vanilla Milk
1 Cup Kashi Go Lean Cereal
5 Strawberries

Early Snack:
1 Dannon Light and Fit Greek Yogurt
10 Reduced fat Wheat Thins

Lunch:
1 Jimmy Dean Turkey/Egg/Cheese Croissant Sandwich
1 cup grapes

Afternoon Snack:
1/2 cup Nonfat cottage cheese
1 cup cucumber slices
4 baby carrots
1 rice cake

Dinner:
1 Bubba's Turkey Burger
1 cup cooked broccoli
10 sprays Wish Bone Caesars Delight Vinaigrette Salad Spritzer

Late Snack:
1 Whole egg (boiled)


Workout:

5 days of cardio/4 days of strength training. For strength training days, cardio is after workouts. Rest day should be after the extra cardio day.

HIT elliptical - 20 minutes. 2 minutes slow/1 minute as fast as possible

Strength Training

3 Sets / 8-10 reps. Focus on pushing more weight and last set should fail. Speed 3/3 /  Rest 60 seconds unless noted otherwise

Day 1:
Chest Fly Machine
Dumbbell Chest Press
Dumbbell Chest Flyes
Dumbbell Skull Crusher
Assisted Dip Machine
Cable Triceps Press Down

Day 2:
Preacher Curls
Standing Dumbbell Curl
Standing Hammer Dumbbell Curl
Cable Lat Pulldown Reverse Grip
Seated Cable Row with Wide Bar
Cable Lat Pulldown
Smith Machine Shoulder Press

Day 3:
Bent Knee Deadlift
Leg Extension
Walking Lunges - 20 each direction
Standing Dumbbell Calf Raise
Seated Leg Curl Machine
Smith machine lunges

Day 4:
Standing Dumbbell Shoulder Press
Dumbbell Shoulder Shrugs
Dumbbell Shoulder Lateral Raise
Forearm Bridge - hold 60 seconds each set
Ball Crunches - 20 each set