DAY 1 – PUSH (Chest, Shoulders, Triceps)
Barbell Bench Press 4 x 14 185lbs
Seated Dumbbell Shoulder Press 3 x 15 55lb
Cable Chest Fly (Mid-Pec Height) 3 x 20 30lbs per side
Machine Lateral Raise 3 x 22 90lbs (stacked)
Rope Triceps Pushdown 3 x 22 65lbs
Overhead Dumbbell Triceps Extension (Seated, One DB) 3 x 20 65lb dumbbell
Breakfast:
- 3 scrambled eggs
- 1 slice whole grain toast
- 1 banana
- 1 tbsp peanut butter
- Coffee or green tea
Snack (Pre-workout):
- Greek yogurt (plain, 2%)
- 1/2 cup granola
- Handful of blueberries
Lunch (Post-workout):
- Grilled chicken breast (6 oz)
- Quinoa (1 cup cooked)
- Roasted broccoli & bell peppers
- Olive oil drizzle
Snack:
- Protein shake (1 scoop whey, 1 banana, almond milk)
- Handful of almonds
Dinner:
- Baked salmon (6 oz)
- Brown rice (1 cup)
- Steamed spinach with garlic
- Small mixed green salad with vinaigrette
Barbell Bench Press 4 x 14 185lbs
Seated Dumbbell Shoulder Press 3 x 15 55lb
Cable Chest Fly (Mid-Pec Height) 3 x 20 30lbs per side
Machine Lateral Raise 3 x 22 90lbs (stacked)
Rope Triceps Pushdown 3 x 22 65lbs
Overhead Dumbbell Triceps Extension (Seated, One DB) 3 x 20 65lb dumbbell
Breakfast:
- 3 scrambled eggs
- 1 slice whole grain toast
- 1 banana
- 1 tbsp peanut butter
- Coffee or green tea
Snack (Pre-workout):
- Greek yogurt (plain, 2%)
- 1/2 cup granola
- Handful of blueberries
Lunch (Post-workout):
- Grilled chicken breast (6 oz)
- Quinoa (1 cup cooked)
- Roasted broccoli & bell peppers
- Olive oil drizzle
Snack:
- Protein shake (1 scoop whey, 1 banana, almond milk)
- Handful of almonds
Dinner:
- Baked salmon (6 oz)
- Brown rice (1 cup)
- Steamed spinach with garlic
- Small mixed green salad with vinaigrette
