Biceps and Triceps

Tuesday: Biceps and Triceps

Monday: LEGS	Reps and Sets
Lay down bicep curls	3 x 6 heavy
Triceps extension with rope	3 x 6 heavy
Bench dips with weight	4 x 4
Bicep curls with bar	3x5 w/50lbs+
Bench triceps extensions	3 x 8 heavy
Single arm hammer curls	3 x 5 heavy
Bench leg extension (abs)	2 x 30
Lay down bicep curls	3 x 6 heavy
Cardio
AM: Elliptical	20mins
PM: Bike	20 mins
Walking intervals with 3lb weights	25 mins

Tuesday: Meal Plan

MyFitnesspal.com

Meal 1: Banana (pre AM cardio)
Meal 2: 2 egg whites, 1 whole egg, 1/4c oatmeal, 1 tsp flax seed, 2c coffee
Meal 3: 4oz chicken, 4 oz brown rice, 1tbs salsa, mixed veggies
Meal 4: 1 scoop protein
Meal 5: 1 scoop protein, 2oz brown rice (post workout)
Meal 6: Chicken salad with 4 oz chicken, 1tbs balsamic vinegar, sliced almonds and mixed veggies

TIP: I have shared the MyFitnessPal.com app on my iPhone before and wanted to show you what it looked like. It is a great way to keep track of what you have eaten during the day including; calories, fats, carbs and proteins.You can use it on your phone or desktop to help keep you accountable.