Weekly Workout Routine:
Monday:
Chest, Shoulders & Triceps
Tuesday:
Rest day
Wednesday:
Back and Biceps
Thursday:
Rest day
Friday:
Legs and Core
Saturday:
Rest day
Sunday:
Rest day
Chest, Shoulders & Triceps:
- Bench Press – 3 Sets (6-8 reps)
- Incline Dumbbell Bench Press – 3 Sets (8-12 reps)
- Pec Flys – 3 Sets (8-12 reps)
- Converging Shoulder Press – 3 Sets (8-12 reps)
- Lateral Raises – 3 Sets (8-12 reps)
- Skullcrushers – 3 Sets (8-12 reps)
- Triceps Rope Pushdown – 3 Sets (8-12 reps)
Back and Biceps:
- Seated Cable Row – 3 Sets (8-12 reps)
- Lat Pulldown – 3 Sets (8-12 reps)
- Bent-Over Fly Dumbbell – 3 Sets (8-12 reps)
- Pull Ups – 3 Sets (8-12 reps)
- Bicep Barbell Curls – 3 Sets (8-12 reps)
- Hammer Curls – 3 Sets (8-12 reps)
Legs & Core:
- Squat Barbell – 3 Sets (8-12 reps)
- Leg Press – 3 Sets (8-12 reps)
- Leg Extension – 3 Sets (8-12 reps)
- Leg Curl – 3 Sets (8-12 reps)
- Standing Calf Raises – 3 Sets (8-12 reps)
- Plank – 3 Sets (30-60 seconds)
- Crunch – 3 Sets (15-20 reps)
Diet & Nutrition
Healthy Foods:
- Apples
- Bananas
- Eggs & Toast Breakfast
- Broccoli
- Cauliflower
- Carrots
- Green Smoothies
- Protein Drinks
Muscle Building Foods:
- Chicken Breast
- Low Sodium
- High Protein
- Sugar-Free
- Whole Eggs
- Sweet Potato
- Good Source of Fiber
- Fat-Free
- Salmon Fish
- Pineapple
- Greek Yogurt
- Olive Oil
- Rich in Vitamin E and K
- Broccoli
- Green Peas
- Shrimp
- Cottage Cheese
- High in Potassium & Magnesium
- Best Source of Calcium
- Rich in Protein
- Strengthens Bones & Teeth
- Rich Source of Folate (Vitamin B-9)
- Improves Digestion
Health & Energy Foods:
- Nuts
- Fruit
- Beans
- Berries
- Fatty Fish
- Avocados
- Leafy Greens
Carbohydrates:
- Beans
- Sweet Potatoes
- Whole Grain Pastas
- Brown Rice
- Bananas
- Pineapples
- Grapes
- Mangoes
- Apples
- Figs
Recipes:
Mental Health:
- Morning Pages
- Meditation
- Go to Church on Sundays