06-10-2024/Upper Body
I've switched up my workout routine from the smith machine to mainly free weights, wish me luck!
Warm-Up (10 minutes)
- Light cardio (brisk walking, cycling)
Workout
1. Bench Press
- 3 sets of 10 reps
- Weight: 45 lbs
2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each dumbbell
3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs
4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell
5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell
6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight
Cool-Down (5 minutes) - Upper body stretching
Breakfast:
- Greek yogurt (1 cup) with honey (1 tbsp) and mixed berries (1 cup)
- Whole grain toast (1 slice) with almond butter (1 tbsp)
Snack:
- Apple with a handful of almonds (10-12 almonds)
Lunch:
- Grilled chicken breast (4 oz) over a mixed green salad with tomatoes, cucumbers, and olive oil vinaigrette
- Quinoa (1/2 cup cooked)
Snack:
- Carrot sticks with hummus (2 tbsp)
Dinner:
- Baked salmon (4 oz) with steamed broccoli and brown rice (1/2 cup cooked)
I've switched up my workout routine from the smith machine to mainly free weights, wish me luck!
Warm-Up (10 minutes)
- Light cardio (brisk walking, cycling)
Workout
1. Bench Press
- 3 sets of 10 reps
- Weight: 45 lbs
2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each dumbbell
3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs
4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell
5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell
6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight
Cool-Down (5 minutes) - Upper body stretching
Breakfast:
- Greek yogurt (1 cup) with honey (1 tbsp) and mixed berries (1 cup)
- Whole grain toast (1 slice) with almond butter (1 tbsp)
Snack:
- Apple with a handful of almonds (10-12 almonds)
Lunch:
- Grilled chicken breast (4 oz) over a mixed green salad with tomatoes, cucumbers, and olive oil vinaigrette
- Quinoa (1/2 cup cooked)
Snack:
- Carrot sticks with hummus (2 tbsp)
Dinner:
- Baked salmon (4 oz) with steamed broccoli and brown rice (1/2 cup cooked)