Arms Legs

Cardio Warm-Up Cardio Warm-Up

Warm Up Set Warm Up Set
Workout Super-Set Workout Super-Set
NALP MYG Workout Super-Set Workout Super-Set
Workout Tri-Set Workout Tri-Set
'SIRHC

YADSEUT
YADNOM

Chest Back Shoulders &

Abs
Cardio Warm-Up Cardio Warm-Up Cardio Warm-Up
Warm Up Set Warm Up Set Warm Up Set
Workout Super-Set Workout Super-Set Workout Tri-Set
Workout Tri-Set Workout Super-Set Workout Super-Set YADNUS / YADRUTAS / YADIRF

Workout Tri-Set Workout Tri-Set

YADSENDEW

YADSRUHT
 MONDAY/ARMS

CARDIO WARM UP

15 mins. on the treadmill

WARM UP SET

1 set of 10-15 each

CHIN-UPS PUSH-UPS

WORKOUT SUPER-SET

3 sets of 15, 12 & 10 reps

WIDE-GRIP STANDING BARBELL DUMBELL ONE-ARM TRICEP
CURL EXTENSION

WORKOUT SUPER-SET

3 sets of 15, 12 & 10 reps

INCLINE DUMBELL CURL CABLE ONE ARM TRICEP
EXTENSION

WORKOUT SUPER-SET

3 sets of 15, 12 & 10 reps

REVERSE BARBELL CURL SKULLCRASHER DUMBELL KICKBACK
 TUESDAY/LEGS

CARDIO WARM UP

15 mins. on the treadmill

WARM UP SET

1 set of 10-15 each

BARBELL SQUATS ROMANIAN DEADLIFT

WORKOUT SUPER-SET

3 sets of 15, 12 & 10 reps

LEG PRESS STIFF-LEGGED DUMBELL DEADLIFT

WORKOUT SUPER-SET

3 sets of 15, 12 & 10 reps

LEG EXTENSIONS SEATED LEG CURL

WORKOUT SUPER-SET

3 sets of 15, 12 & 10 reps

DUMBELL LUNGES STANDING CALF RAISES SEATED CALF RAISE
 WEDNESDAY/CHEST

CARDIO WARM UP

15 mins. on the treadmill

WARM UP SET

1 set of  20 REPS

DUMBELL FLYES PUSH-UPS

WORKOUT SUPER-SET

3 sets of 15, 12 & 10 reps

BARBELL BENCH-PRESS CABLE CROSSOVER
MEDIUM GRIP

WORKOUT TRI-SET

3 sets of 15, 12 & 10 reps

BARBELL INCLINE BENCH- DIPS FOR CHEST
PRESS MEDIUM GRIP

INCLINE DUMBELL FLYES

 THURSDAY/BACK

CARDIO WARM UP

15 mins. on the treadmill

WARM UP SET

1 set of  12 REPS
INVERTED ROW PULLUPS

WORKOUT SUPER-SET

3 sets of 15, 12 & 10 reps

WIDE-GRIP LAT PULLDOWN CHIN-UPS

WORKOUT SUPER-SET

3 sets of 15, 12 & 10 reps

BENT-OVER TWO DUMBELL MACHINE ROW
ROW

WORKOUT TRI-SET

3 sets of 15, 12 & 10 reps

DUMBELL PULLOVER DUMBELL SHRUG BACK EXTENSIONS
 FRIDAY/SHOULDERS &ARMS

CARDIO WARM UP

15 mins. on the treadmill

WARM UP SET

1 set of  12 REPS
DISC CRUNCHES PLANK 60 SECS.

WORKOUT TRI-SET

3 sets of 15, 12 & 10 reps

DUMBELL SHOULDER PRESS SIDE LATERAL RAISE

SEATED BENT-OVER
DELT RAISE

WORKOUT SUPER-SET
3 sets of 15, 12 & 10 reps
ARNOLD DUMBELL PRESS FACE PULL

WORKOUT SUPER-SET

3 sets of 15, 12 & 10 reps

CRUNCHES CALF RAISES
Meal Plan
 Breakfast Options

PRE WORKOUT
!/4 cup of oats
OPTION 1
1/2 cup if frozen 6 egg whites
berries
1 whole egg
1 banana

1 cup almond milk 1 cup mixed

BLEND!
vegetables

Cals:275 C57 F5 P4 1 tbsp oil to cook

Cals:262 C18 F6 P30

OPTION 2
1 cup greek yogurt

1 tbsp honey/sweetener

2 scrambled eggs

1 tomato/ handful

spinach
Cals:337 C29 F10 P34

OPTION 2
6 egg whites

1/2 cup oats 

1/2 banana

sweetener

On the blender and make

pancakes

Cals:297 C40 F3 P27

Lunch/DinnerOptions

OPTION 1
1 grilled chicken

breast

1 cup mixed

vegetables

1 cup cooked rice

Cals:427 C51 F5 P42

OPTION 2
2 cans of tuna

1 cup lettuce

1 cup cooked pasta

1 tbsp mayo

Cals:337 C29 F10 P34

OPTION 2
1 grilled chicken breast

1 burrito tortilla

1 tomato

3 avocado slices

Sauce to taste

Cals:478 C42 F16 P40

 Snack Options

PRE WORKOUT
OPTION 1
!/4 cup of oats

1/2 cup if frozen

1 whole wheat bread
berries

1 b as
nlaincae

1 cup almond milk

1/2 avocado
BLEND!

Cals:217 C24 F12 P5

OPTION 2
1 big apple

2 tbsp peanut butter

Cals:301 C37 F16 P8

OPTION 3
1 banana/apple

10 raw almonds

Cals:180 C31 F6 P3