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S: RGIII EXCERCISE PLAN

FC: RGIII EXCERCISE PLAN

1: Monday | Breakfast: 2 Egg White 1lrg 1 Italian Pork Sausage 1 cup Orange Juice 484 cals Lunch 3 cups tossed salad salad dressing 1tbsp Water Bottle 1 serving 136 cals Dinner Pork Baby Back Ribs 1 cup BBQ Sauce 1 up elbow mac and cheese 2,636 cals Snack Banana Bread, Skittles 550 Cals Total: 3,806 cals

2: Monday Workout : Jump Rope: Fast 10 mins Squats on leg press machine 10 mins 5 sets reps of 15 weight 200 lbs Push-ups 10 reps 50 reps 223 pounds 12 mins Wall sits with lateral Dumbell raises 3 sets reps of 40 120 lbs 8 mins Running or jogging 10 mph(6 mins per mile)

4: Tuesday Breakfast : Whole Wheat Bread 2 cups Milk 2 cups large Fresh Eggs Apples 1 cup 1 cup , sections Orange Beef round Steak, 2oz Lunch Crystal Light Sugar Free Low Calorie Iced Tea Powder , 1serving Tossed Salad 1.5 cups (9) Piece Baked Tater Tots 1 serving Chick-fil-A Chicken Sandwich 1 serving Dinner Burger King Large Dr.Pepper, 1 serving Pizza Hut Pizza Hand Tossed Cheese Pizza (1) Slice 2serving Pizza Hut Breadstick , 1 serving Snack Fiber One Oats and Chocolate Chewy Bar, 1 Bar Total Clories :2,906

5: Tuesday Workout : KickBoxing 60 minutes (includes turbo jam) Yoga 10 minutes Dead Lift with Dumbells 15 minutes 3 sets 20 reps 300 lbs Squat with Bar 3 sets 10 reps 500 lbs 12 minutes

7: Wednesday Breakfast : Scrambled Egg 2 cups 2 cups Cheerios Cereal Great Value Buttermilk Biscuits(3) , 1 serving Lunch Mandarin Orange Chicken , 1 serving 1 cup Grape Seedless Water Bottle 1 serving White Long Grain Rice, 2 cups Dinner Taco Bell Soft Taco-Steak , 1 serving Grape Fruit, fresh , pink and red, California and Arizona , 1 cup sections , With Juice Water Bottled 1 serving Banana Bread , 1 oz Oat Bran Muffins, 2 oz Total Calories : 2,128

8: Wednesday Workout 60 minutes Running or Jogging 6 mph (10 minutes per mile) Push-ups Vigorous 30 minutes Sit-ups Vigorous 30 minutes Step-ups vigorous 30 minutes Push-ups 30 minutes 3 sets 20 reps 223 lbs

10: Thursday Breakfast Sweetland Frozen Blueberries 1 cup Wheat Toast 2 slice Milk 2 cups Ham extra Lean 2 slice Lunch Hot Dog Beef 2 Frankfurter (8 per lb) Water Bottled 2 serving 1 pared , chopped Cuccumber Heinz Ketchup 1 tbsp Hamburger , 1 sandwich Dinner White Rice Long Grain, 3 Cups Chinese , Sesame Chicken , 1 breast, 1 serving Snack Vanilla Ice Cream 1 individual Total Calories :2,632

12: Thursday Workout Bench Press 10 Sets 15 reps 250 lbs 45 minutes Calf Raises 5 sets 100 reps 30 lbs 15 minutes Jog Mid-Day 25 minutes Sleds 25 minutes P90X Pro 15 Minutes

14: Friday Breakfast Oranges , 1 cup , sections Wheat Bread , 1 slice Milk 2 cups Smoked Sausage, Pork Lunch Apples ,Fresh , 1 cup , quartered or chopped Kraft Ranch Salad Dressing 2 tbsp Pillsbury Traditional Fudge Brownies 2 servings Tossed Salad 2 cups Dinner Diet Coke , 8 oz Bread , French or Vienna 2 slice small Grapes, 1 cup , Seedless Spinach. Fresh , 2 cup Chicken Drumstick 2 unit Snack Cashew Nuts , Dry Roasted , 1 cup halves and whole Total Calories : 2,632

16: Friday Workout Pull-ups 3 sets 25 reps 223 lbs 15 mins jog 15 minutes

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  • By: world s.
  • Joined: about 4 years ago
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  • Title: Blank Canvas
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