Strength Training Day, Week 2, Day 1

1) Dumbell Shoulder Press (3 sets, 35 lbs)

2) Lateral Raise (3 sets, 20 lbs)

3) Upright Rows (3 sets, 70 lbs)

4) Dips (3 sets x 15 reps)

5) Barbell Presses (3 sets, 40 lbs)

6) Swissball Crunches (100)

7) Side Bridge (3 sets, 30 seconds)

8) Board Mountain Climber (3 sets x 15 reps)

9) Leg Raise (3 sets x 15 reps)

10) Oblique Side Crunches (3 sets x 15 reps)

11) Side Wiggles (3 sets x 15 reps)

Breakfast - a banana, 2 half-boiled eggs, protein mix

After workout meal - Creatine mix, chicken breast sandwich with egg

Lunch - Chicken spaghetti with tomatoes and paprika

4.30 p.m. - a Nature Valley's granola bar (roasted almond), water