This is from a fitness magazines workout book, what do you guys reckon?
1 glass OJ
1 serving wholegrain cereal ( oatmeal etc)
1 cup 1% fat milk
1 scrambled/ poached egg
( made on non stick skillet)
2 slices toast
1 tbsp margerine
350ml latte ( with low fat milk)
1 medium to large banana
6-inch steak and cheese sandwich ( with lettuce, tomato, onion, green pepper, olives, oil, vinegar salt & pepper)
1 glass of fruit juice.
1 can tuna in spring water
2 muesli bars
470 ml sports drink
Post workout snack
Panfried salmon, with jacket potato, salsa and salad.
One cup of unsweetened orange juice over one large wheat biscuits ( ie wheatbix)
Monday: legs, abs
Roman deadlift 3 sets 10-12 reps
Smith machine squat 4 sets 10-12 reps
Split squat with dumb-bell 3 sets 10-12 reps
Lying hamstring curl 3 sets 10-12 reps
Leg extension 3 sets 10-12 reps
Ab crunch 3 sets 12-15 reps
Twisting Crunch 3 sets 12-15 reps
Wednesday: Chest, shoulders and triceps
Incline dumb-bell press 4 sets 10-12 reps
Flat- bench barbell press 3 sets 10-12 reps
Seating dumb-bell shoulder press 3 sets 10-12 reps
Lying EZ-bar french press 3 sets 10-12 reps
Friday: Back, biceps
Bent-over barbell rrow 4 sets 10-12 reps
Lat pull-down 3 sets 10-12 reps
Seated cable row 3 sets 10-12 reps
Seated incline dumb-bel curl 3 sets 10-12 reps
NOTE Rest 60-90 seconds between ALL sets.
What do you guys think? That was nucking futts to type. It's taken me ages.