07-01-2024/Upper Body
Warm-Up (5-10 minutes)
- Light cardio (e.g., 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 (5-10 minutes)
- Stretching, focusing on the upper body
Breakfast:
- Smoothie with spinach, banana, protein powder, almond milk, and flaxseeds (1 tbsp)
Snack:
- Handful of mixed nuts
Lunch:
- Tuna salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette
- Whole grain crackers (10 crackers)
Snack:
- Greek yogurt (1 cup) with granola (1/4 cup) blueberries, strawberries and crushed assorted nuts
Dinner:
- Grilled chicken (4 oz) with roasted sweet potatoes (1 medium) and asparagus
Warm-Up (5-10 minutes)
- Light cardio (e.g., 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 (5-10 minutes)
- Stretching, focusing on the upper body
Breakfast:
- Smoothie with spinach, banana, protein powder, almond milk, and flaxseeds (1 tbsp)
Snack:
- Handful of mixed nuts
Lunch:
- Tuna salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette
- Whole grain crackers (10 crackers)
Snack:
- Greek yogurt (1 cup) with granola (1/4 cup) blueberries, strawberries and crushed assorted nuts
Dinner:
- Grilled chicken (4 oz) with roasted sweet potatoes (1 medium) and asparagus