Exercise

🫐Fiber/ VitaminsMinerals 🫐 Blueberries Broccoli Watermelon Asparagus Dates Cucumber Beets Honey

🍞Carbs🍞 Rice Potatoes Tortilla Sweet Potatoes Oats Beans Quinoa

🥩Protein🥩 Chicken Salmon Eggs Tofu Red Meat Tuna White Fish Cottage Cheese

🥑Fats🥑 Avocado Olive Oil Swiss Cheese Dark Chocolate Nuts Smoked Salmon Olives

MEAL IDEAS: ⁃ Chicken fried rice ⁃ Beef burgers ⁃ Tofu salad ⁃ Pasta bolognese ⁃ Greak yoghurt granola ⁃ Egg srircha wrap ⁃ Egg spinach omelette ⁃ Protein powder oats ⁃ Chicken/beef wrap ⁃ Eggs whites on bagel ⁃ Chicken salad w/cottage cheese

BEST FOODS: ⁃ Whole eggs ⁃ Minced beef ⁃ White fish ⁃ Oats ⁃ Rice ⁃ Pasta ⁃ Potatoes ⁃ Turkey ⁃ Greak yoghurt ⁃ Chicken breast ⁃ Cottage cheese

Chest press machine 3 x 10

• Push ups 4 × 20

• Shoulder press 3 x 10

• Lateral raises 4 x 12

• Monday: push (chest, shoulders & triceps)

• Rope tricep extensions 4 × 15

• Pec deck fly 3 x 15

• Dumbbell skull-crushers 3 x 10

• Tuesday: pull (back & biceps)

• Lat pull-down 3 x 12

• Chest supported dumbbell row 3 x 8

• Close grip cable row 4 × 10

• Pec deck reverse fly 3 x 12

• Dumbbell incline curls 3 x 12

• Dumbbell hammer curls 3 x 15

• Wednesday: legs & abs

• Laying hamstring curls 3 × 12

• Leg extensions 3 x 12

• Leg press 3 x 8

• Hack squats 4 × 12

• Bulgarian split squats 3 × 10

• Calf raises 4 × 20

• Leg raises 3 x 12

• Plank 3 x 20 seconds

• Thursday: chest & back

• Dumbbell incline press 3 x 8

• Incline smith machine press 3 x 10

• Cable high to lows 4 × 15

• Bent over rows 3 x 10

• Cable wide grip rows 3 x 12

• Single arm cable rows 4 × 15

• Friday: shoulders & arms

• Lateral raises 3 x 12

• Shoulder press 3 x 8

• Dumbbell front raises 3 x 15

• Tricep pushdowns 3 x 10

• Tricep extensions 4 × 20

• Preacher curls 3 x 12

• Dumbell incline curls 4 × 15

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  Exercise Name	Sets	Reps	Weight (lbs/kg)	Notes
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