SHOULDER, CHEST & ARMS
Dumbbell Squat Front Raise (Dumbbells) - 3x8 - 37 lb
Cross-Body Cable Raise (Cable Machine) - 3x8 - 30 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x8 - 39 lb
Push-ups - 3x8 - R: 60 sec
Incline Dumbbell Press (Dumbbells) - 3x8 - 51 lb
Dumbbell Overhead Press (Dumbbells) - 3x8 - 60 lb - R: 60 sec
Chest Cable Fly (Cable Machine) - 3x8 - 26 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x8 - R: 60 sec
Single-Arm Pushdown (Cable Machine) - 3x8 (each side)
Single-Arm Curl (Dumbbells) - 3x8 (each side) - 35 lb - R: 60 sec
Diet
*Friday:*
Breakfast: Scrambled eggs with mushrooms, oatmeal, and a pear
Snack: Low-fat cottage cheese with blueberries
Lunch: Venison burger, white rice, and broccoli
Snack: Protein shake and a banana
Dinner: Salmon, quinoa, and asparagus
Dinner is served!
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