WORKOUT PROGRAM

MEAL PLAN
TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Breakfast (12:00 scrambled eggs, scrambled eggs scrambled eggs, scrambled eggs scrambled eggs, scrambled eggs scrambled eggs,
nn) stir-fried veggies, with cheese, stir-fried veggies, with cheese, stir-fried veggies, with cheese, stir-fried veggies,
and oatmeal peppers, herbs, and and oatmeal peppers, herbs, and and oatmeal peppers, herbs, and and oatmeal
bread bread bread
Snack (optional) apple slices and apple slices and apple slices and apple slices and apple slices and apple slices and apple slices and
almonds almonds almonds almonds almonds almonds almonds
Lunch (3:00 pm) grilled chicken lean ground beef Pan fried fish with a Pan fried chicken grilled chicken Pan fried fish with a lean ground beef
breast, mixed burger on lettuce spinach salad and with white bean and breast, mixed spinach salad and burger on lettuce
greens, and baked with tomato, onion, broccoli tomato salad greens, and baked broccoli with tomato, onion,
sweet potato and green beans sweet potato and green beans
Dinner (7:00 pm) broiled fish, brown broiled fish, green shrimp stir-fried with broiled fish, brown broiled fish, green shrimp stir-fried with broiled fish, brown
rice, and a mixed beans with brown bell pepper and rice, and a mixed beans with brown bell pepper and rice, and a mixed
green salad rice brown rice over green salad rice brown rice over green salad
spinach spinach

To eat prior workout: Oatmeal with bananas and apples

LIST OF WORKOUT FOR EVERY MUSCLE

CHEST

Set: 4

 Push-ups (12 reps)

 Chest hold (15 secs)
 Variation of diamond push-ups (12 reps)
 Inclined diamond push-ups (12 reps)
 Inclined wide hands push-ups (12 reps)