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Most important soda and fruit juice = candy don't drink them. My diet is mainly don't eat highly processed foods. If your grandmother or great-grandmother didn't see them in the market then don't eat it.
My current workout is a 2 day split 3x a week.
Split one:
4x Incline bench press 6-8 reps 60 seconds between sets
3x Bench press 8-10 reps 45 seconds between sets
3x Flies 10-12 reps 30 seconds between sets
3x Military Press 6-8 reps 60 seconds between sets
3x Lateral Raises 8-10 reps 45 seconds between sets
3x Rope Triceps Pushdowns 8 reps 45 seconds between sets
3x Overhead Triceps extensions 10-12 reps with 30 seconds between sets
Abs
Split two:
4x Bent over row 6-8 reps 60 seconds between sets
3x Shoulder Shrugs 10-12 reps 30 seconds between sets
3x Cable Rows 8-10 reps 45 seconds between sets
3x Pull downs 10-12 reps 30 seconds between sets
3x Barbell Curl 8 reps 45 seconds between sets
3x Hammer curl 10 reps 45 seconds between sets
4x Squats 6-8 reps range 60 seconds between reps
2x Hamstring curls 10x reps 30 seconds between reps
2x Calf Raises 12 reps 30 seconds between sets
Every weekday I walk for 30-40 minutes during lunch.
1 day (usually Wednesday) of High Intensity interval training
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