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Typical Day’s Menu
Breakfast:
• 3-4 egg whites
• 1 large veggie smoothie
Snack One:
•Chocolate protein shake
Lunch:
• Turkey sandwich on gluten- and wheat-free bread
• 1 cup of 2% cottage cheese
• 1 serving of carrots
Snack Two:
• Chocolate protein shake
• 1 serving raw almonds
Dinner:
• 4-6 oz grilled fish or chicken
• 1 large salad or raw veggies with balsamic vinaigrette dressing
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MONDAY: Legs
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EXERCISES
Skater’s lunge
Leg press
Plié squat
Sitting hamstring curl
Leg extension
Standing hip abduction
Run |
AMOUNT
3 sets of 20
3 sets/20-25 reps
3 sets/25 reps
3 sets/15 reps
3 sets/15-20 reps
3 sets/25 reps
3 miles |
TUESDAY: Circuit
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EXERCISES
Abs bicycle
Push-up
Abs bicycle
Side leap
Abs bicycle
Push-up
Abs bicycle
Mountain climber
Abs bicycle
Roller blade |
AMOUNT
25 reps
30 reps
25 reps
30 reps
25 reps
20 reps
25 reps
50 reps
25 reps
1 hour |
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WEDNESDAY: Back, biceps
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EXERCISES
Close grip pull-up
Wide grip lat pulldown
Cable row
Hammer dumbbell biceps curl
Dumbbell biceps curl
Beach run |
AMOUNT
3 sets/10-12 reps
3 sets/10-12 reps
3 sets/10-12 reps
3 sets/10-12 reps
3 sets/10-12 reps
45 minutes |
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THURSDAY: Chest, triceps, shoulders
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EXERCISES
Bench press with Olympic bar
Chest flye
Skullcrusher with EZ bar
Cable triceps pushdown
Bench triceps dip
Front dumbbell raise
Lateral dumbbell raise
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AMOUNT
4 sets/8-10 reps
3 sets/10 reps
3 sets/10-12 reps
3 sets/10-12 reps
2 sets to failure
3 sets/10-12 reps
3 sets/10-12 reps
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FRIDAY: Full body
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EXERCISES
Dumbbell chest press on ball
Balance board single-leg squat
Cable row on ball
Stability ball push-up
Single arm dumbbell snatch
Stability ball crunch
Bent over dumbbell row (one leg)
Biceps curl to shoulder press
Overhead barbell squat
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AMOUNT
3 sets/10 reps
3 sets/8 reps/leg
3 sets/10 reps
3 sets/10-12 reps
3 sets/10 reps
3 sets/10 reps
3 sets/10 reps
3 sets/10 reps
3 sets/10 reps
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SATURDAY: Active rest
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EXERCISES
Run or road bike
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AMOUNT
1 hour
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