80-20

When people ask me what workouts I do to stay lean, I just smile, and start naming off my meals. Because really, eating clean is more important than any workout you will ever do. I cleaned up my diet even more so this past week and let me tell you, I'm already seeing amazing results. My stomach is flatter, my body is more defined, and I'm even sleeping better. It's ok to have a cheat MEAL not a cheat day because that will throw you off completely. 

Today's workout: 

Seat row: 4 sets 20 reps 45 lbs

Lat pull down: 4 sets 20 reps 40 lbs sets1-2 45lb sets 3-4 

Seat flys: 4 sets 20 reps 40 lbs 

Seated shoulder press: 4 sets 12 reps 20 lbs

Pull ups: 3 sets 8 reps 10 lb assist

Bent over row: 3 sets 12 reps 30 lb barbell

Standing row: 3sets 12 reps 30 lb babe bell

Single hand tricep extension: 4 sets 10 reps a hand 15 lb dumbbell

Push-ups: 4 sets 12 reps 

Circuit Room: 

One set 15 reps a machine with cardio in between

Seated row

Lat pull down

Bicep spider curl

Chest press

Shoulder press 

Cardio at the end

Elliptical 25 mins intervals 

5 min cool down