Kubes Training and Nutrition

[Kubes]

Meal 1

8 whites 2 yolk 1 cup oatmeal

Meal 2

8 whites 2 yolk 1 Ezekiel muffin

Meal 3

Grilled chicken salad

Meal 4

5 oz ground turkey 1 cup Jasmin rice

Meal 5

5.6 oz grilled sirloin leafy greens 1 cup broccoli

Casein shake before bed

[Kubes]

Preacher curls 5x12

Standing tri push downs 5x15

Standing DB curls 5x10

Skull crushers 5x12

Hammer curls 5x15

Cable tri push downs 5x12

40 minutes low intensity cardio keeping hr at about 130 bpm and done

[Kubes]

1 Cup Nonfat Greek Yogurt 1 Cup Blueberry's 1 Scoop Whey Protein and Ezekiel Muffin

[Kubes]

4 whites 1 yolk 1 Ezekiel muffin and 3 turkey sausage links

[Kubes]

5.8 oz ground turkey leafy greens 1 cup broccoli 3 sliced radishes 1/2 cucumber strawberry vinaigrette dressing

[Kubes]

Bench press 5x12

Heavy db flies 5x10

Cable crossovers 5x20

Pullovers 5x15

10 minutes on the treadmill then moved to the seated stationary bike for 30 minutes

[Kubes]

Lat pull downs 5 x 15

Seated rows 5 x 12

Pullovers 5 x 15

10 minutes on treadmill and 20 minutes on seated bike

[Kubes]

Seated Rows 5x12

Wide grip pull downs 5x12

Pullovers 5x20

Reverse pec deck 5x15

40 minutes low intensity cardio keeping bpm at 130 and done!

[Kubes]

Preacher curls 5x10

Standing tricep push down 5x12

Hammer curls 5x12

Skull crushers 5x10

Cable curls 5x15

Behind the neck press ups 5x20

40 minutes low intensity cardio keeping bpm at about 130 and done

[Kubes]

Wide grip lat pull downs 5x12

Seated rows 5x15

Close grip pulls 5x12

Reverse pec deck 5x15

Shrugs 5x20

40 minutes low intensity cardio keeping bpm at 130