SHOULDER, CHEST & ARMS
Dumbbell Squat Front Raise - 3x12 - 76 lb
Cross-Body Cable Raise (Cable Machine) - 3x12 - 85 lb - R: 60 sec
Dumbbell Floor Press - 3x12 - 71 lb
Push-ups - 3x12 - R: 60 sec
Incline Dumbbell Press - 3x12 - 62 lb
Dumbbell Overhead Press - 3x12 - 35 lb - R: 60 sec
Chest Cable Fly - 3x12 - 75 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x12 - R: 60 sec
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Single-Arm Pushdown - 3x12 (each side)
Single-Arm Curl (Dumbbells) - 3x12 (each side) - 29 lb - R: 60 sec
Diet
*Monday:*
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
Snack: A teaspoon of peanut butter no palm oil on each pear and a sprinkle of cinnamon and a chocolate protein shake
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Dinner: Diced beef with rice, black beans, bell peppers, onions, cheese, and pico de gallo