top of page
DAY 19
Todays Workout:
Todays Meal Plan:
Muscle Gain
Seated Shoulder Press
Dumbbell Press
Lateral Raise
Reps:
Reps:
Sets:
Sets:
Reps:
Reps:
Reps:
Sets:
Sets:
Sets:
4
6
4
6
3
4
3
6
6
8
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
• Oatmeal
• Nuts/Seeds
• Mixed Fruit Smoothy
• Whole Wheat Turkey Toasted Sandwhich
(Good for pre workout)
• Chicken Breasts
• Sweet potato fries
• Green vegetables
• Cheat Meal
Anything you want, you deserve it!
• Lean Mince
• Green vegetables
• Rice cakes
• Cottage cheese
Smith Shoulder Press
Front Plate Raise
Reps:
Sets:
4
6
Dumbbell Shurggs
bottom of page