Workout #3: Upper Body (July 1)
Wide Grip Lat Pull Down - 3x12, 10, 8 - 55 lb
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Flat Bench Press - 3x12, 10, 8 - 50 lb
DB Lateral Raise - 3x12, 10, 8 - 18 lb
Hammer DB Curl - 3x12, 10, 8 - 23 lb
Straight Bar Tricep Extension - 3x12, 10, 8 - 21 lb
Abdominal Air Bike - 3x12, 12, 12
Cardio: 20-30 mins
Diet
Day 37 (July 1)
Breakfast: Baked chocolate banana bread oatmeal with a pineapple, mango, banana and spinach 30g protein shake
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Snack: hard-boiled egg whites with sliced peppers and cucumbers
Lunch: grilled chicken with white bean and tomato salad
Snack: Greek yogurt with berries and nuts
Dinner: grilled fish with quinoa and green beans