This week my personal goal is to PUSH, I want to see some awesome results next time I get my stats... No off meal plans, and really PUSH higher weights.
Menu
Breakfast
1 Eggo Nutrigrain Waffle
1 TBSP sugar free pancake syrup
1 oz turkey sausage
1 peach
1st snack
1 Quest Bar
Lunch
1 cup Lettuce, Romaine
1 Lean Cuisine (Beef Portabello)
2nd snack
.5 scoop Whey Protein Powder
1 TBSP Peanut Butter
.5 Banana
1 Whole Wheat Tortilla
Dinner
3 oz roasted chicken breast
1 cup cooked green beans
Late Snack
1 Light String Cheese
Workout: 5 days of cardio/3 days of strength training. For strength training days, cardio is after workouts. Rest day should be after the extra cardio day.
HIIT Treadmill, 2 minutes Slow/1 Minute Fast - 20 minutes
Strength Training
3 Sets / 8-12 reps. Focus on pushing more weight and last set should fail. Speed 3/1.5 Rest 20-30 seconds unless noted otherwise
Day 1:
Incline Dumbbell Chest Press
Dumbbell Chest Press
Dumbbell Chest Flyes
Dumbbell Skull Crusher
Dips on Bench
Narrow Grip Dumbbell Triceps Press
Day 2:
Standing Rope Hammer Curls
Standing Dumbbell Curl
Standing Hammer Dumbbell Curl
Assisted Pull up machine
Bent over 2 arm dumbbell row
Reverse Narrow Grip Pull ups
Smith Machine Shoulder press
Day 3:
Squats
Leg Extension
Walking Lunges
Hamstring Drops
Seated Leg Curl Machine
Inner Thigh/Outer Thigh
Day 4:
Standing dumbbell shoulder press
Incline dumbbell shoulder press
Dumbbell shoulder lateral raise
Forearm bridge (hold 60 seconds)
Ball crunches
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