Thefrenchfit

Your next push day ❤️‍🔥 We’re targeting chest, shoulders, and triceps in this routine 💪🏽 I was really feeling it that day, so get ready for a serious pump! 🔥 If 7 exercises are too challenging, I suggest skipping face pulls.

1. Db Shoulder Press: 4 sets x 8-10 reps
2. Lateral Raises: 3 sets x 10 reps
3. Bench Tricep Dips: 3 sets x 12 reps
4. Incline Dumbbell Press: 4 sets x 8-10 reps
5. Tricep Pushdowns: 3 sets x 10 reps (use cable if available, I used the bar because I didn’t have one)
6. Chest Flyes: 3 sets x 10 reps
7. Face Pulls Shoulder focus (optional): 3 sets x 10 reps (I used the D-handles, I feel it more in my shoulders when using these)

Let’s get those gains, champs! 💯
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FitFam, You’ve been asking for a video on what I eat in a day, so here’s an example of what’s on my plate 🍽️ Deets Below ⬇️

Breakfast:
- Oatmeal: 1/4 cup (150 cal)
- Granola: 1/8 cup (60 cal)
- Almond: 1/2 tbsp (20 cal)
- Chia seed: 1/2 tb (25 cal)
- Half cup of coffee + creamer (15 cal)
Approximately 270 calories

Snack (not on video):
- 2 rice cakes (70 cal)

Lunch:
- Rice: 1/4 cup (60 cal)
- Broccoli: 1/2 cup (15 cal)
- Ground Beef: 1/2 cup (approx 170 cal)
- One-half medium Avocado (130 cal)
Dessert:
- Vanilla Greek yogurt (140 cal)
- Chocolate (119 cal) & tea
Approximately 630-640 calories

Pre-workout:
- Pride pre-workout by (5 cal)
- 2-3 Dried apricots (35 cal)
- Almonds: 1/2 ounce (before taking my pre) (80 cal)
Approximately 120 calories

Post-workout:
- Oxywhey protein shake from ehplabs w/ almond milk. Approximately 175 calories

Dinner:
- Lettuce (10-15 cal)
- Half of an avocado (130 cal)
- Shrimps x10 (approx 75 cal)
- 1 slice of bread (90 cal) & balsamic vinegar (homemade) (approx 130)
Dessert:
- Greek yogurt: 75 gr (105 cal)
- Almond: 5-10 gr (30-60 cal)
- Frozen peaches: 45 gr (27 cal)
- Honey: 5-7 gr (15-30 cal)
Approximately: 620 calories

Total: approx 1895 // Staying under 1900 calories is my sweet spot for maintaining my weight 💪
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