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Category: Health and fitness
Monday – Shoulders -Workout Plan 3
Normal set Seated Smith Machine Shoulder Press 5 sets 5 reps Normal set Dumbbell Lateral Raise 3 sets 8 reps Normal set Seated dumbbell raise 3 sets 6 reps
Friday – Chest / Shoulders / Triceps – Workout Plan 2
Normal Set Standing Cable Fly 2 sets 20 reps Normal Set Decline Bench Press 4 sets 9 reps Normal Set Plateloaded Incline Machine Chest Press 4 sets 12 reps Normal Set Dumbbell Fly 2 sets 10 reps Normal Set Machine Lateral Raise 4 sets 12 reps Superset Power Clean 4 sets 5 reps Push Press…
Thursday – Back / Biceps – Workout Plan 2
Normal Set Pull Up 4 sets 12 reps Normal Set Close Grip Cable Pull Down 4 sets 12 reps Normal Set T-Bar Row 4 sets 8 reps Normal Set Seated Wide Grip Cable Row 4 sets 15 reps Normal Set Rack Pull 4 sets 6 reps Normal set Bent Over Low Pulley Rear Delt Fly…
Tuesday – Shoulders / Triceps – Workout Plan 2
Normal Set Machine Lateral Raise 4 sets 12 reps Superset Power Clean 4 sets 5 reps Push Press 4 sets 6 reps Superset Seated Dumbbell Lateral Raise 4 sets 12 reps Partials Lateral Raise 4 sets 20 reps Normal Set Cable Face Pull 4 sets 20 reps Normal Set Cable Rope Overhead Tricep Extension 4…
Monday – Legs – Workout Plan 2
Seated Hamstring Stretch 3 times each side for 20 seconds Hip Flexor Stretch 3 times each side for 20 seconds Lotus Pose 2 sets 20 seconds Cobra Pose 2 sets 20 seconds Leg Extension 2 sets 20 reps Seated Leg Curl 2 sets 20 reps Low Bar Squat 5 sets 6 reps Lying Hip and…
Friday – Arms – Workout Plan 1
Super set Cable Bicep Curl 2 sets 20 reps 70% 1RM Cable V-Bar Tricep Extension 2 sets 20 reps 70% 1RM Drop set Ez Bar Bicep Curl 4 sets 2 drops 12 reps 80% 1RM Normal Set Lying Tricep Extension 4 sets 12 reps 80% 1RM Drop set Seated Hammer Curl 3 sets 1 drop…
Thursday – Back – Workout Plan 1
Normal Set One Arm Cable Pull Down 3 sets 20 reps 70% 1RM Normal Set One Arm Dumbbell Bent Over Row 4 sets 12 reps 90% 1RM Normal Set T-Bar Row 4 sets 15 reps 80% 1RM Normal Set Rack Pull 4 sets 12 reps 90% 1RM Drop set Dumbbell Pullover 3 sets 2 drops…
Tuesday – Chest & Shoulders – Workout Plan 1
Normal Set Pec Deck Fly 3 sets 20 reps Normal Set Incline Dumbbell Bench Press 4 sets 12 reps 90% 1RM Normal Set Machine Chest Press 4 sets 15 reps 80% 1RM Normal Set Dumbbell Fly 4 sets 12 reps Normal Set Leaning Cable Lateral Raise 3 sets 12 reps 70% 1RM Normal Set Machine…
Monday – Legs – Workout Plan 1
Drop Set Leg Extension 3 sets 1 drop 12 reps 80% 1RM Normal Set Leg Press 4 sets 12 reps 90% 1RM Normal Set Dumbbell Lunge 4 sets 10 reps 80% 1RM Normal Set Seated Leg Curl 3 sets 12 reps 80% 1RM Normal Set Dumbbell Straight Leg Deadlift 4 sets 12 reps 90% 1RM…
Macro friendly Spaghetti Bolognaise
The great thing about eating with macros in mind is that you can easily adapt your old recipes and still get that comforting feeling you would usually get when you eat these meals. A comfort food for me is spaghetti bolognaise. It’s also friendly on the budget. This is a really easy recipe and should…