Monday Madness

Monday-Chest/Triceps/Abs

Exercise	Repetitions
Step-up Knee Raises	2-3 minutes
Barbell Bench Press (Medium Grip) Cardio acceleration: Bench Step ups	4 x 11 reps
Incline Dumbbell Press Cardio acceleration: Dumbbell Clean	3 x 11 reps
Decline Smith Press Cardio acceleration: Running in place	3 x 11 reps
Dips Cardio acceleration: Kettlebell Swing	4 x 11 reps
Close-Grip Barbell Bench Press Cardio acceleration: Smith Power clean	4 x 11 reps
Cable Crunch Cardio acceleration: Bench Step-Ups	3 x 11 reps
Smith Machine Hip Thrust Cardio acceleration: Quick Step-ups	3 x 11 reps

 

Cardio acceleration is all about replacing your rest periods with high-intensity activity. You move directly from cardio acceleration movements to resistance exercises.

Breakfast
Oats with Flax seeds (and chia and flax blend
strawberries
coffee
orange Juice

Snack
Banana w/almond butter

Lunch
Roast Chuck Beef
Wild Rice Blend
Celery
Cauliflower

Pre gym
apple
Grapefruit
almonds

Dinner
quinoa
pot Roast (crockpot)(corn, carrots, celery, onions, peas, bacon, kale, potatoes, beef)