BACK & BICEPS
Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 100 lb
AB Rollout (AB Wheel) - 3x20 - R: 60 sec
Seated Cable Row (Lat Pulldown Bar) - 3x20 - 135 lb
Suspended Row (Strap) - 3x20 - R: 60 sec
Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 127 lb
Neutral Grip Pullup (Pullup Bar) - 3x20 - R: 60 sec
Chin Up (Pullup Bar) - 3x20
Dumbbell Biceps Curl (Dumbbells) - 3x20 - 59 lb - R: 60 sec
Diet
*Wednesday*:
Breakfast: Chicken sausage with egg, roasted potatoes, and an apple
Snack: Greek yogurt, strawberries, and almonds
Lunch: Turkey breast, basmati rice, and mushrooms
Snack: Protein shake and grapes
Dinner: Mackerel, brown rice, asparagus, and salad leaves with vinaigrette