Approved Log Najona's Log

[Najona]

09-20-2024/Full Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Goblet Squats
- 4 sets of 15 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 4 sets of 15 reps
- Weight: 25 lbs each dumbbell

3. Seated Row
- 4 sets of 15 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 4 sets of 15 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 4 sets of 15 reps
- Weight: 20 lbs each dumbbell

6. Russian Twists
- 4 sets of 15 reps
- Weight: 20 lbs

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)