SHOULDER, CHEST & ARMS
Dumbbell Squat Front Raise (Dumbbells) - 3x12 - 37 lb
Cross-Body Cable Raise (Cable Machine) - 3x12 - 30 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x12 - 39 lb
Push-ups - 3x12 - R: 60 sec
Incline Dumbbell Press (Dumbbells) - 3x12 - 51 lb
Dumbbell Overhead Press (Dumbbells) - 3x12 - 39 lb - R: 60 sec
Chest Cable Fly (Cable Machine) - 3x12 - 26 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x12 - R: 60 sec
Single-Arm Pushdown (Cable Machine) - 3x12 (each side)
Single-Arm Curl (Dumbbells) - 3x12 (each side) - 25 lb - R: 60 sec
Diet
*Friday:*
Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats
Snack: Jerky and mixed nuts with an orange
Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies
Snack: Protein shake and watermelon
Dinner: Ground beef with corn tacos, brown rice, green peas, and beans
Dumbbell Squat Front Raise (Dumbbells) - 3x12 - 37 lb
Cross-Body Cable Raise (Cable Machine) - 3x12 - 30 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x12 - 39 lb
Push-ups - 3x12 - R: 60 sec
Incline Dumbbell Press (Dumbbells) - 3x12 - 51 lb
Dumbbell Overhead Press (Dumbbells) - 3x12 - 39 lb - R: 60 sec
Chest Cable Fly (Cable Machine) - 3x12 - 26 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x12 - R: 60 sec
Single-Arm Pushdown (Cable Machine) - 3x12 (each side)
Single-Arm Curl (Dumbbells) - 3x12 (each side) - 25 lb - R: 60 sec
Diet
*Friday:*
Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats
Snack: Jerky and mixed nuts with an orange
Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies
Snack: Protein shake and watermelon
Dinner: Ground beef with corn tacos, brown rice, green peas, and beans