Click on the exercise to see information and demonstrations on that exercise.  Each daily workout will give you the option of working out in the gym with gym equipment, or at home/park, using exercise bands, TRX, and bodyweight.

Back & Biceps Day - In the Gym

• Lat Pulldowns - Warm-up exercise
  • 3 sets 15 rep
    • Light Weight
• Seated High Cable Row
  • 3 sets of 12 reps
    • Medium - Medium Heavy Weight
• Standing Cable Row
  • 3 sets of 12 reps
    • Medium Weight
• Overhand Rope Pull
  • 3 sets of 12 reps
    • Light - Medium Weight
• Bicep Curl Machine
  • 3 sets of 12 reps
    • Medium Weight
• Incline Dumbbell Curl
  • 2 sets of 12 reps
    • Light - Medium Weight

• Standing band row - Warm-up exercise
  • 3 sets of 12 reps
    • Light weight band (yellow)
• TRX back row
  • 3 sets of 12 reps
    • Bodyweight only
• Bent over exercise band row
  • 3 sets of 12 reps
    • Heavy weight band (red or black)
• Exercise Band High Row
  • 3 sets of 12 reps
    • Medium weight band (green or blue)
• Exercise Band Dead Lift
  • 3 sets of 12 reps
    • Medium weight band (green or blue)
• Exercise Band Bicep Curl
  • 3 sets of 12 reps
    • Light to medium weight band (yellow or blue)

• CALM brand magnesium
  • 350 mg per day taken before bed.
• Pure Synergy B-Complex
  • 1 Tablet per day taken at night.
• Milk Thistle
  • 2 capsules per day.
• Green Vibrance Powder
  • Start with 1/2 scoop per day for 1 week, then 1 full scoop in a protein shake.
• Zinc
  • 2 capsules per day taken at night.
• Protein Powders I mentioned in your plan I'd like you to add a shake to your post-workout, choose any of these:
  • Garden of Life Whey
  • Vega One
  • Carnivore

On my mindfulness page choose either my guided meditation or the mindfulness home practice.  You can choose to do either one or if you are feeling really motivated, do both.  Just make sure that you do at least one every day.

Click on the link to download your nutrition pdf

Sample Nutrition Program

Starting date 5/21/2021

• Bodyfat - 36.2%
• Weight - 212 lbs
• Wellness report score - 53

8/23/2021

• Bodyfat - 28.3%
• Weight - 190 lbs
• Wellness report score - 59

12/05/2021

• Bodyfat - 24.1%
• Weight - 181 lbs
• Wellness report score - 65

4/17/2022

• Bodyfat - 18.5%
• Weight - 160 lbs
• Wellness report score - 79