Wednesday January 18, 2012

My brother finally got off the couch today and came with me to the gym. Today we built the upper body and here is the workout:

2 Mile run as warm-up

Warmup: Pushups: 2 sets of 15 reps 

Bench Press: 3 sets of 8-12 reps 

Incline Dumbbell Press: 3 sets of 8-12 reps 

Cable Crossover: 3 sets of 8-12 reps 

Dips: 3 sets of 8-12 reps 

Overhead Tricep Extension (Rope): 3 sets of 8-12 reps 

Decline Crunch: 3 sets of 8-12 reps 

 Ab Roller: 3 sets of 8-12 reps 

 Meal 1:
Coffee and Egg Whites
Meal 2:
Almond Butter Sandwich on Wheat Bread
Meal 3:
Chicken and broccoli
Meal 4:
Pre Workout Whey Protein Shake
Meal 5: 
Post Workout Protein Shake
Meal 6:
8 oz Grilled Chicken
Meal 7:
Almond Butter Sandwich on Wheat Bread