Dinner 9 oz. Breakfast 3 whole eggs 3 egg whites 1 cup oatmeal 1 cup strawberries. Late-morning snack 1 scoop whey protein 1 oz. Lunch 6 oz. Midday snack 1 can sardines in oil, drained 6 whole-wheat crackers.
Pre-workout snack 1 scoop whey protein 1 large orange. Post-workout snack 2 scoops whey protein 20 oz. Dinner 8 oz. Nighttime snack 1 Tbsp. Breakfast 3 whole eggs 3 egg whites 1 cup oatmeal. Lunch 10 oz. Midday snack 1 cup low-fat cottage cheese 2 Tbsp. Pullover: 4 sets of 12, 10, 8, 6 Tip: Use a single dumbbell; lower the weight behind your head, feeling a stretch along the chest. Try this back and shoulder blast from the popular bodybuilding and fitness pro.
Fitness author Rebecca Louise has helped millions "rediscover" fitness. Celebrity trainer Kira Stokes shares these samples programs from her latest app. How much cardio should I do? Pump leg extension: 5 sets of 15, 12, 10, 8, 6 1A. Superset with pump leg curl: 5 sets of 15, 12, 10, 8, 6 Tip: Start with a half rep or pulse, and then the full leg extension or curl.
Workout notes For supersets, move directly from the first exercise to the second; rest 20—30 seconds after both sets are completed before moving on to the next round. For all other exercises, rest 30 seconds before repeating the exercise. For sets where the reps decline, add weight in the lower-rep set.
In sets where the reps increase, reduce the weight in the higher rep sets, unless otherwise noted. Go heavy for the upper-body work. The last couple of reps of each set should be very difficult to complete. Warm up with light weights for two sets of 20 reps for each new body part or when starting your workout. Phase 1, Day 2 Works: Shoulders 1. Phase 1, Day 3 Works: Back 1. Phase 1, Day 4 Works: Arms 1. Close-grip bench press: 5 sets of 15, 12, 10, 8, 6 3A. But to a generation of boys without cable or internet, daytime workout shows ….
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