New Workout Program - Week 1

Week One

 Monday:
B: pop tarts
L: wheat thins and lite sour cream (weird combo I know)
S:raw almonds
D: whole wheat pasta with spaghetti sauce
Workout:
Chest/triceps/calves
Dumbbell bench press 3sets of 17.5x12 and 1set of 17.5x13
Dumbbell incline bench press 2sets of 17.5x12 1 set of 17.5x10
Incline dumbbell flyes 2sets of 20x15 1set of 20x17
Cable crossover 1set of 15x10 2sets of 15x12
Triceps pressdown 3sets of 30x12 and 1set of 30x14
Standing tricep extn 2sets of 17.5x15 and 1set of 17.5x22
Cable overhead tricep extn 1 set of 15x15 2 sets of 30x12
Standing calf raises 3(35x25) 1(35x35)
Leg press calf raises 3(100x25) 1(100x30)

Tuesday:
B: protein shake
L: pretzels and 1 cup of pasta salad
D:protein shake & wheatgrass juice
Workout:
Back/biceps/abs
Cardio: 4 mile run
One arm dumbbell row 3sets 15x15 1set of 15x20
Wide grip pulldown 2sets60x15 1set 60x20
Standing pulldown 2sets60x15 1set
60x20
Straight arm pulldown 2 sets 60x12 1 set 60x6
Barbell curl 3 sets 15x12 1 set 15x7
Incline dumbbell curl 2sets 25x12 1set 25x15
One-arm high cable curls 2sets 12.5x12 1set of 12.5x7
Bent knee hip raise 2sets 20 1 set of 25
Crunches 3x50
Oblique crunches 3x20
Sauna:15 min

Wednesday:
B:protein shake
L:grilled chicken breast
D: protein shake & wheatgrass juice
S: raw almonds
Cardio:
3.5 Run 459 cals .50 walk 23 cals
Total cardio cals 502
Shoulders/traps/calves
dumbbell shoulder press 3(30x12) 1(30x10)
Side lateral raise 2(20x12) 1(20x10)
One arm front cable raise 3(10x10)
High cable rear delt flyes 2(20x15) 1(20x10)
Dumbbell shrug 3(30x15) 1(30x20)
Seated calf raise 3(35x30) 1(35x35)
Standing calf raise 3(35x30) 1(30x35)

Thursday:
B: protein shake
L:grilled tilapia with 1 cup of broccoli and cheese
S: one handful of pretzels
D: Protein shake & wheatgrass juice
S: 3 pickled okra, peanut butter crackers and one delicious blueberry cookie
Workout (Active rest)
5 m jog .5 warmup walk .5cooldown walk
Standard crunches 2x 100
Obliques w/15lb weight (2)25

Friday:
B: protein shake
L: pecan berry salad
D: canes chicken (when in rome)
3 mile Jog
200 sit-ups

Saturday:
No workout
B: 2 doughnuts (don't even like them but I was starving)
L: strawberry pecan salad
D: manicotti pasta, only one little slice

Sunday:
B: no breakfast
L: manicotti leftover
D: 1 cup of shredded chicken tortilla soup
6 mile run

-allergies got the best of me on Saturday, I felt like death no lie.

* The cool thing about this program is that you get 3 rest days... well, not really, you have like 1 haha, but if you look at the program layout it sure looks like it.