12-11-2024/Lower Body
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Squats
- 3 sets of 15 reps
- Weight: 173 lbs
2. Deadlifts
- 5 sets of 15 reps
- Weight: 277 lb
3. Leg Press
- 3 sets of 15 reps
- Weight: 140 lbs
4. Lunges
- 3 sets of 15 reps per leg
- Weight: 45 lbs each dumbbell
5. Leg Curls
- 3 sets of 15 reps
- Weight: 60 lbs
6. Calf Raises
- 3 sets of 15 reps
- 50 lbs dumbbells
Cool-Down (5-10 minutes)
- Stretching, focusing on the full body
Breakfast:
- Smoothie with mixed berries, spinach,
almond milk, and protein powder
Snack:
- Apple slices with almond butter (1 tbsp)
Lunch:
- Quinoa salad with black beans, corn, avocado, and lime dressing
Snack:
- Greek yogurt (1 cup) with honey and nuts
Dinner:
- Grilled chicken (4 oz) with roasted vegetables (carrots, zucchini, bell peppers) and sweet potato (1 medium)