DAY 3: SHOULDER, CHEST & ARMS
Dumbbell Squat Front Raise (Dumbbells) - 3x8-12 - 27 lb
Cross-Body Cable Raise (Cable Machine) - 3x8-12 - 20 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x8-12 - 29 lb
Push-ups - 3x8-12 - R: 60 sec
Incline Dumbbell Press (Dumbbells) - 3x8-12 - 41 lb
Dumbbell Overhead Press (Dumbbells) - 3x8-12 - 29 lb - R: 60 sec
Chest Cable Fly (Cable Machine) - 3x8-12 - 16 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x8-12 - R: 60 sec
Single-Arm Pushdown (Cable Machine) - 3x8-12 (each side)
Single-Arm Curl (Dumbbells) - 3x8-12 (each side) - 15 lb - R: 60 sec
Diet
*Friday:*
Breakfast: Chicken sausage with egg, roasted potatoes, and an apple
Snack: Greek yogurt, strawberries, and almonds
Lunch: Turkey breast, basmati rice, and mushrooms
Snack: Protein shake and grapes
Dinner: Mackerel, brown rice, asparagus, and salad leaves with vinaigrette
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