Tuesday Feb 21st 2017

Tuesday: 10:45 – 12:45

Chest

Inclined dumbbell flyes 10lbsx12 15lbsx10 15lbsx20lbsx8 10lbsx8

Dumbbell flyes 10lbsx12 15lbsx10 20lbsx25lbsx8 15lbsx8

Straight-arm dumbbell pullovers 15lbsx12 20lbsx10 20lbsx8 25lbsx8 15lbsx8

Machine flyes 55lbsx12 66lbsx10 77lbsx8 88lbsx44lbsx8

Triceps

Triceps rope extensions 27,5lbsx12 33lbsx10 38,5lbsx8 38,5lbsx8 22lbsx8

Triceps pulldowns 22lbsx12 27,5lbsx10 33lbsx8 38,5lbsx8 22lbsx8

Shoulders

Lateral dumbbell raises + front arm dumbbell raises (super set) 10lbsx12 10lbsx10 15lbsx8 20lbsx8 10lbsx8

Barbell shrugs 70lbsx12 80lbsx10 90lbsx8 100lbsx60lbsx8

 

Meals

Afternoon

35g protein shake

160g potato

85g onion

75g tomato

200g beef

1 egg

Evening

218g chicken

118g beef

Vegetable soup

200g grape

Thursday Feb 16th 2017

Thursday: 10:00 – 12:00

Biceps

Fixed weight barbell curls 40lbsx12 50lbsx10 60lbsx8 70lbsx8 40lbsx8

Dumbbell curls & hammer curls (super set) 15lbsx12 20lbsx10 25lbsx8 30lbsx8 15lbsx8

Seated inclined dumbbell curls 10lbsx12 10lbsx10 15lbsx15lbsx8 10lbsx8

Triceps

Triceps rope extensions 27,5lbsx12 33lbsx10 38,5lbsx8 44lbsx8 27,5lbsx8

Triceps kickbacks 10lbsx12 10lbsx10 15lbsx8 15lbsx10lbsx8

Triceps pushdowns 33lbsx12 38,5lbsx10 44lbsx49,5lbsx8 33lbsx8

Straight-arm pullovers 15lbsx12 20lbsx10 20lbsx8 25lbsx8 15lbsx8

 

Meals

Afternoon

176g beef

25g chicken

1 egg

Lettuce salad with clementine

Peanut butter sandwich

1 banana

1 clementine

Evening

117g pork

205g beef

1 egg

202g mango

136g zucchini

205g broccoli

105g carrot

 

Tuesday Feb 14th 2017

Tuesday: 11:00 – 13:00

Chest

Inclined dumbbell flyes 10lbsx12 15lbsx10 15lbsx20lbsx8 10lbsx8

Dumbbell flyes 10lbsx12 15lbsx10 20lbsx25lbsx8 15lbsx8

Dumbbell press 10lbsx12 15lbsx10 15lbsx20lbsx8 10lbsx8

Straight-arm dumbbell pullovers 15lbsx12 20lbsx10 20lbsx8 25lbsx8 15lbsx8

Triceps

Triceps rope extensions 33lbsx12 38,5lbsx10 44lbsx8 44lbsx8 27,5lbsx8

Triceps kickbacks 10lbsx12 10lbsx10

Shoulders

Lateral dumbbell raises + front arm dumbbell raises (super set) 10lbsx12 10lbsx10 15lbsx8 15lbsx8 10lbsx8

Barbell shrugs 70lbsx12 80lbsx10 90lbsx8 100lbsx60lbsx8

 

Meals

Afternoon

155g chicken

50g rice

300g green beans with 1ml sesame oil

300g mango

Evening

150g chicken

125g beef

224g broccoli

116g chinese broccoli

2 Danone Creamy yogurt

300g mango

25g peanut