Pre Workout: 1 scoop whey protein 1 cup coffee Breakfast: 5-6 eggs whites, one yolk w/spinach and

peppers Snack: 1 scoop whey protein 1 cup veggies Handful almonds or 2 tbsp almond butter Lunch: Large salad or 1 cup veggie soup 5 oz chicken/fish or turkey 1 piece fruit (apple or orange) Snack: 2 scoops whey protein Dinner: Large salad or 1 cup soup 5 oz chicken, turkey, or lean red meat Snack: 1 scoop whey protein Day 1: Chest/Back/Abs Bench: 6 sets of 15-1 reps Incline Barbell Bench: 3-5 sets of 5-12 reps Dumbbell Neutral Grip Bench: 2 set of 20 reps Weighted Pull-Ups: 1 set of 40 reps T-Bar Rows Underhand Grip: 3 sets of 10-6 reps One Arm Dumbbell Rows: 3 sets of 10-6 reps Hanging Leg Raises: 3 sets of 20 reps Weighted Crunch: 3 sets of 20 reps Cable Crossover: 3 sets of 20 reps Day 2: Cardio Only Run: 5 miles with sprint intervals Day 3: Legs Squat: 3-6 sets of 1-20 reps Deadlift: 3 sets of 8-3 reps Leg Press: 3-5 sets of 10-20 reps Front Squat: 5 sets of 5-10 reps Leg Extension: 3-4 reps of 8-20 reps Leg Curls: 3-4 reps of 8-20 reps (Jul) 3x6 3x6 3x6 3x6 3x6 3x6 (Aug) 4x15 4x15 4x15 4x15

Toe Raises: 3-5 sets of 10-20 reps Day 4: Cardio/Recovery Run: slow 3-5 miles

3x15

4x25

Day 5: Shoulders/Arms Triset: Front Raise: 3-4 sets of 8-10 reps Side Lateral Raise: 3-4 sets of 8-10 reps Arnold Shoulder Press: 3-4 sets of 8-10 reps Triset: Shrugs: 5-6 sets of 6-12 reps Face Pulls: 5-6 sets of 6-12 reps Neck Extension: 5-6 sets of 6-12 reps Superset: Close Grip Curl: 3-6 sets of 6-10 reps Hammer Curl: 3 sets of 10 reps Superset: Skull Crusher: 3 sets of 6-12 reps Dumbbell Curl: 3 sets of 6-12 reps Superset: Weighted Dips: 3 sets of 12 reps Preacher Curl: 3 sets of 10 reps Hanging Leg Raises: 3 sets of 20 reps Weighted Crunch: 3 sets of 20 reps Day 6: Cardio Only Run: fast 5k Day 7: Cardio Only Run: slow 5-10 miles