M&F W4D3: Back/Bicep/Ab Workout (Month 1)

As promised (albeit a few days late), here is the Back/Bicep/Ab workout I am currently doing every four days. The weights shown are what I used as of today.

PART EXERCISE SETS REPS WEIGHT
BACK Wide-Grip Pulldown 5* 8-10 100 lbs x 8
One-Arm DB Row 3 8-10 30 lbs x 10
BICEPS EZ Bar Curl 5* 8-10 40 lbs x 9
Assisted Chin Up 3 8-10 -40 lbs x 8
ABS Plank 3 45 sec. 45 sec. x 3
Straight-Leg Crunch 3 15 BW x 15
Reverse Crunch 3 15 BW x 15

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TODAY’S EATS
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1. 60g raisins, cranberries, and oats, 3 egg whites, 1/2 c. French cut green beans
2. 3 oz. chicken thigh, 1 c. green beans, 1 apple
3. 1/2 T. cocoa, 1/2 c. 2% cottage cheese, 1 packet Splenda, 1 T. chocolate chips
4. 1/2 WW pita, 1/2 slice pepper jack cheese, 1 large slice honey roasted turkey breast
5. 1 Fiber One bar
6. BFL Golden Pancakes (PWO), 1 c. broccoli

Water: 16 cups
Supplements: multivitamin, calcium 600+D

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TODAY’S WORKOUT
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* M&F Back/Bicep/Abs (45 min)
* HIIT Run (25 min)
* 1-mile walk (17 min)

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