6 oz grilled sirloin and greens with avocado and broccoli
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6 oz grilled sirloin and greens with avocado and broccoli
8 whites 2 yolk 1 Ezekiel muffin and Oj pre workout
Standing DB curls 5x12
Skull crushers 5x15
Preacher curls 5x10
Tri push downs 5x15
Hammer curls 5x12
Behind the neck dB press ups 5x12
Done
6 oz grilled chicken breast 1 cup rice
8 whites 2 yolk 1 Ezekiel muffin and Oj
Meal 2
Protein bar
Meal 3
6 oz grilled sirloin 200 grams sweet potato
Training shoulders
Seated DB press 5x15
Side lateral raises 5x12
Front lateral raises 5x10
Shrugs 5x20
Resistance bands side raises to front raises into shrugs 5x15 each
Done
Meal 4 post training
6 oz grilled chicken breast 1 cup rice
6 oz grilled sirloin and potato
6 oz grilled chicken breast and greens with avocado and broccoli
Are good all day yesterday and trained back after work
Wide grip lat pull downs 5x12
Close grip pull downs 5x15
Seated rows 5x12
Lower back extensions 5x20
Bent over rows 5x12
This morning meal 1
8 whites 2 yolk 1 Ezekiel muffin and Oj
Meal 2
6 oz grilled chicken breast 200 grams sweet potato
Meal 3
6 oz grilled sirloin 1 cup rice
Meal 4
6 oz grilled chicken breast leafy greens broccoli and avocado
Training arms
Standing DB curls 5x12
Skull crushers 5x15
Iso curls 5x10
Tri push downs 5x10
Hammer curls 5x10
Behind the neck tri extensions 5x15
Done