A: Supinated pull ups
Sets: 5
Reps: 10, 10, 10, Failure, Failure
B: Single arm db row
Sets: 3
Reps: 15, 12, 10
C: Wide lat pulldown
Sets: 3
Reps: 15, 12, 10
D: Bent over rows
Sets: 3
Reps: 15, 12, 10
E: Seated rows (neutral grip)
Sets: 3
Reps: 15, 12, 10
F: Deadlifts
Sets: 3
Reps: 15, 12, 10
A1: Hands to knees (10 reps)
A2: Elbows to alternate knees (10 reps)
A3: Crunches (10 reps)
A4: Hands to feet (10 reps)
A5: Side ankle taps (10 reps)
A6: Lying leg raises (10 reps)
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A1: Chest press (10-12 reps)
A2: Bent over row (10-12 reps)
B1: Pull up (8-10 reps)
B2: Shoulder Press (10-12 reps)
C1: Chest fly (12-15 reps)
C2: Lateral raises (12-15 reps)
D1: Bicep curl (12-15 reps)
D2: Tricep extensions (12-15 reps)
1 banana
1 tbsp cocoa powder
1 tbsp maple syrup
1 tbsp chia seeds
400ml milk
1. In a large blender cup, combine all ingredients.
2. Add the milk and blend on high for 1 minute.
3. If too thick for your liking add more milk until desired thickness.
1 banana
1/2 peeled orange
1 tbsp peanut butter
400ml milk
1. In a large blender cup, combine all ingredients.
2. Add the milk and blend on high for 1 minute.
3. If too thick for your liking add more milk until desired thickness.
1. 1 Banana
2. 1/2 peeled orange
3. 1 tbsp peanut butter
4. 400ml milk
5 egg whites
1 cup oats
Handful blue berries
1 banana
1 tsp peanut butter
1 tsp vanilla extract
400ml milk
1. In a large blender cup, combine all ingredients.
2. Add the milk and blend on high for 1 minute.
3. If too thick for your liking add more milk until desired thickness.