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10 min warm up
2 Sets and 20 Reps of each grouped exercise with dumbbell:
1. Squats(15lb)/ Push Ups
2. Lunges(15lb)/ Rows(25lb)
3. Deadlift/ Shoulder Presses(18lb)
4. Kettle Bell Swings(15lb)
5. Squat + Upright Row(18lb)
10 min cool down
2x 15 rep push ups
Diet Calendar Entries for 28 January 2013:
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2209 kcal
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Fat: 74.05g | Prot: 116.76g | Carb: 280.31g.
Breakfast: Milk (2% Lowfat with Added Vitamin A), amazing meals, banana, frozen mango. Lunch: apple, cuties, Boneless Skinless Chicken Breast. Dinner: pizza, Mixed Field Greens Salad. Snacks/Other: snickers, Sweet, Savory & Tart Trek Mix, Mocha Cappuccino Coffee, Chocolate Peanut Butter High Protein Bar. more...
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3748 kcal
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Activities & Exercise:
Desk Work - 6 hours, Driving - 1 hour and 20 minutes, Calisthenics (heavy, e.g. pushups) - 30 minutes, Resting - 8 hours and 10 minutes, Sleeping - 8 hours. more...
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