BACK & BICEPS
Straight-arm Pulldown (Lat Pulldown Bar) - 3x8 - 50 lb
AB Rollout (AB Wheel) - 3x8 - R: 60 sec
Seated Cable Row (Lat Pulldown Bar) - 3x8 - 89 lb
Suspended Row (Strap) - 3x8 - R: 60 sec
Lat Pulldown from Knees (Lat Pulldown Bar) - 3x8 - 89 lb
Neutral Grip Pullup (Pullup Bar) - 3x8 - R: 60 sec
Chin Up (Pullup Bar) - 3x8
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Dumbbell Biceps Curl (Dumbbells) - 3x8 - 27 lb - R: 60 sec
Diet
*Wednesday:*
Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa
Snack: Can of tuna with crackers and an apple
Lunch: Tilapia fillet and potato wedges with steamed broccoli and cauliflower
View attachment 145430
Snack: Protein shake and pear
Dinner: Diced beef with rice, black beans, bell peppers, onions, cheese, and pico de gallo