DAY 3 – PULL (Back, Biceps, Rear Delts)
Weighted Pull-Ups (Using Dip Belt) 4 x 6 Bodyweight + 15lbs
Barbell Bent-Over Row 3 x 8 165lbs
Cable Seated Row (Wide Neutral Grip) 3 x 12 120lbs
Rear Delt Fly (Machine) 3 x 15 80lbs
Dumbbell Curl 3 x 12 30lb(each) dumbbells
Cable Rope Hammer Curl 3 x 15 45lbs
Breakfast:
- Veggie omelet (3 eggs, mushrooms, spinach, tomato)
- 1 slice Ezekiel bread
- Orange or grapefruit
Snack (Pre-workout):
- Protein bar or protein oats
- Coffee or tea
Lunch (Post-workout):
- Chicken or tempeh burrito bowl (rice, black beans, guac, salsa, veggies)
Snack:
- Low-fat string cheese
- Rice cakes with honey
Dinner:
- Baked cod or lean pork loin
- Roasted veggies (carrots, Brussels sprouts)
- Couscous or lentils
Weighted Pull-Ups (Using Dip Belt) 4 x 6 Bodyweight + 15lbs
Barbell Bent-Over Row 3 x 8 165lbs
Cable Seated Row (Wide Neutral Grip) 3 x 12 120lbs
Rear Delt Fly (Machine) 3 x 15 80lbs
Dumbbell Curl 3 x 12 30lb(each) dumbbells
Cable Rope Hammer Curl 3 x 15 45lbs
Breakfast:
- Veggie omelet (3 eggs, mushrooms, spinach, tomato)
- 1 slice Ezekiel bread
- Orange or grapefruit
Snack (Pre-workout):
- Protein bar or protein oats
- Coffee or tea
Lunch (Post-workout):
- Chicken or tempeh burrito bowl (rice, black beans, guac, salsa, veggies)
Snack:
- Low-fat string cheese
- Rice cakes with honey
Dinner:
- Baked cod or lean pork loin
- Roasted veggies (carrots, Brussels sprouts)
- Couscous or lentils
