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Day 1: Push (Chest, Shoulders, Triceps) Barbell Bench Press: 4 sets of 10 - 20 reps. Focus on a controlled descent and explosive push. Overhead Press (Barbell or Dumbbell): 4 sets of 8-10 reps. Core stability is key here. Incline Dumbbell Flyes: 4 sets of 12-15 reps. Deep stretch at the bottom...

And last food intake for the night a double scoop of ice-cream pistachio protein 👌

Dinner nothing special lil garlic salt on the rice, and blackened seasoning on the cicken

This normally is a pre-workout snack. But its also one of my favorite things.

Afternoon shake.

Lunch time

Mid morning shake

Rest day, so we will do a day of meals.

Day 3: Legs, Calves & Abs Barbell Squats: 4 sets of 6-8 reps. Rotate from flat foot to lifted heal Romanian Deadlifts (RDLs): 4 sets of 8-10 reps. Focus on the hamstring stretch,do not round your back! Leg Press: 4 sets of 10-12 reps. Seated or Standing Calf Raises: 4 sets of 15-20 reps. Use a...