SHOULDER, CHEST & ARMS
Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 76 lb
Cross-Body Cable Raise (Cable Machine) - 3x20 - 60 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x20 - 71 lb
Push-ups - 3x20 - R: 60 sec
Incline Dumbbell Press - 3x20 - 62 lb
Dumbbell Overhead Press - 3x20 - 60 lb each - R: 60 sec
Chest Cable Fly - 3x20 - 60 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x20 - R: 60 sec
Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 74 lb
Single-Arm DB Curl - 3x20 (each side) - 52 lb - R: 60 sec
Diet
*Monday:*
Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats
Snack: Chicken jerky, mixed nuts, swiss cheese, orange, strawberries, blueberries
Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies
Snack: Protein shake and watermelon
Dinner: Ground beef with corn, brown rice, green peas, and beans