With summer approaching fast, make sure you’re in optimal shape! Check out the pinned post for helpful guides! ??⚡️⚡️

TABLE OF CONTENTS

-SUPPLEMENTS
-ARNOLD SPLIT
-PPL SPLIT
-HYPERTROPHY v. STRENGTH
-GAINING MUSCLE GUIDE
-GUIDE TO CUTTING
-BURNING CALORIES
-GETTING OVER A PLATEAU
-REST TIME BETWEEN SETS
-CALISTHENICS
-TABATA HIIT PROGRAM
-CHEAP HIGH PROTEIN RECIPES
-TOP 3 EXERCISES 4 EACH MUSCLE

SUGGESTIONS
-Back Day
-Arms Day
-Legs Day
-Chest Day
-Shoulder Day
-Abs Day
-Alt Arms Day

Top 3 exercises for each muscle group:
Deltoids (Shoulders)
Overhead Press (Barbell or Dumbbell or Machine)
Lateral Raise
Posterior Raises

Pectorals (Chest)
Horizontal Chest Press (barbell, dumbbells, or machine)
Push-Ups
Dips

Triceps (Back of Upper Arm)
Close Grip bench press
Skull Crushers (Lying Tricep Extensions)
Tricep Pushdown (Rope or Bar)

Biceps (Front of Upper Arm)
Barbell Curl
Hammer Curl (Dumbbell)
Machine Preacher Curl

Forearms
Farmer's Walk
Hammer Curls
Wrist Curls

Latissimus Dorsi (Back)
Pull-Ups/Chin-Ups
Seated Rows
Lat Pulldowns

Trapezius (Upper Back)
Shrugs (Barbell or Dumbbell)
Upright Rows
T-Bar Row (Chest Supported)

Quadriceps (Front of Thigh)
Front Squat
Pendulum Squat
Leg Press
Leg Extension

Hamstrings (Back of Thigh)
Stiff Leg Deadlifts
Leg Curls (Seated or Lying)
Glute-Ham Raises

Gluteals
Squats
Hip Thrusts
Romanian Deadlifts
Reverse Lunges

Abs (Abdominals)
Decline Situps
Leg Raises (Hanging or Lying)
Weighted Situps/Crunches

Obliques (Sides of the Abdominals)
Russian Twists
Side Plank
Standing Cable Twist

Calves
Standing Calf Raises
Seated Calf Raises
Donkey Calf Raises

TABLE OF CONTENTS

-SUPPLEMENTS
-ARNOLD SPLIT
-PPL SPLIT
-HYPERTROPHY v. STRENGTH
-GAINING MUSCLE GUIDE
-GUIDE TO CUTTING
-BURNING CALORIES
-GETTING OVER A PLATEAU
-REST TIME BETWEEN SETS
-CALISTHENICS
-TABATA HIIT PROGRAM
-CHEAP HIGH PROTEIN RECIPES

SUGGESTIONS
-Back Day
-Arms Day
-Legs Day
-Chest Day
-Shoulder Day
-Abs Day
-Alt Arms Day

Ten Affordable High-Protein Recipes

1. Spicy Black Bean and Lentil Soup: Cook 1 cup of lentils and 1 cup of black beans in 4 cups of vegetable broth. Add diced onions, diced tomatoes, minced garlic, chili powder, cumin, and salt. Cook until the vegetables are tender. Top with chopped cilantro and a dollop of sour cream. Cost: approximately $8 for 4 servings.

2. Greek Yogurt Parfait: Layer 1 cup of Greek yogurt with sliced bananas, strawberries, and granola. Cost: approximately $3 for 2 servings.

3. Tuna Salad: Mix 1 can of drained tuna with chopped celery, chopped red onion, Greek yogurt, and lemon juice. Serve on top of lettuce or whole wheat bread. Cost: approximately $5 for 2 servings.

4. Baked Eggs with Spinach and Feta: Whisk together 4 eggs with chopped spinach, crumbled feta cheese, and salt and pepper. Pour into a greased baking dish and bake for 15-20 minutes. Cost: approximately $6 for 4 servings.

5. Lentil Salad: Cook 1 cup of lentils and toss with diced red onion, chopped cucumber, diced tomato, and a lemon vinaigrette dressing. Cost: approximately $7 for 4 servings.

6. Chicken and Broccoli Stir-Fry: Cook 1 pound of sliced chicken breast in a wok with broccoli florets, sliced red bell pepper, sliced onion, garlic, ginger, soy sauce, and sesame oil. Serve with brown rice. Cost: approximately $10 for 4 servings.

7. Cottage Cheese and Fruit Bowl: Serve 1 cup of cottage cheese with sliced peaches, bananas, and blueberries. Drizzle with honey. Cost: approximately $5 for 2 servings.

8. Chickpea Salad: Toss 1 can of chickpeas with chopped cucumber, diced tomato, diced red onion, and a lemon vinaigrette dressing. Cost: approximately $6 for 4 servings.

9. Turkey Chili: Cook 1 pound of ground turkey with diced onion, minced garlic, diced tomatoes, kidney beans, chili powder, and cumin. Serve with shredded cheese and sour cream. Cost: approximately $8 for 4 servings.

10. Egg and Cheese Breakfast Sandwich: Fry 2 eggs and place them on top of a whole wheat English muffin with a slice of cheddar cheese. Cost: approximately $4 for 2 servings.

Remember men, work(ing out) sets you free⚡️??

TABLE OF CONTENTS

-SUPPLEMENTS
-ARNOLD SPLIT
-PPL SPLIT
-HYPERTROPHY v. STRENGTH
-GAINING MUSCLE GUIDE
-GUIDE TO CUTTING
-BURNING CALORIES
-GETTING OVER A PLATEAU
-REST TIME BETWEEN SETS
-CALISTHENICS
-TABATA HIIT PROGRAM

SUGGESTIONS
-Back Day
-Arms Day
-Legs Day
-Chest Day
-Shoulder Day
-Abs Day
-Alt Arms Day