by Erin Stern Feb 28, 2014
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Your shoulders are going to be an essential part of your elite physique. Yes, we've already hit them once this week, but training frequency will pay big dividends. Push through those military presses and front raises—it will all be worth it in the end!
If you're feeling strong today, try to go a little heavier. You have to consistently push your body in order for it to grow. Don't ever get comfortable in the gym; every day should be a new challenge!
Warm-up
Walking, Jogging, or Rope Jumping
5 minutes
Superset
Dumbbell Bench Press
4 sets of 8 reps
Seated Dumbbell Military Press
4 sets of 8 reps
Rest 45-60 seconds between sets
Superset
Incline Dumbbell Flyes
3 sets of 10 reps
Front Incline Dumbbell Raise
3 sets of 10 reps
Rest 45-60 seconds between sets
Superset
Incline Dumbbell Press
3 sets of 10 reps
Side Lateral Raises
3 sets of 10 reps
Rest 45-60 seconds between sets
Finisher
Decline Push-Ups
3 sets to failure
45-60 seconds rest between sets
Ab Circuit
Ab Roller
20 reps
Swiss Bar Roll-ups
15 reps
Swiss Ball Crunches
30 reps
Toe Touches
30 reps
Elite Body Meal Plan
Check out the table below to see what Erin eats on a daily basis. You don't have to follow these meals exactly, but take some cues from Erin's template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don't skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.
Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn't ever feel deprived or hungry.
Egg Whites
4 egg whites
Whole Eggs
1 whole egg
Avocado
1/2 avocado
Egg White Omelet with Chicken and Oatmeal
Try a clean, convenient, and delicious B-Elite Fuel meal! Go Now!
Protein Shake
30 g of whey protein in water
Medium Apple
1 apple
Spinach Salad
1 salad
Chicken
4 oz
Baked Sweet Potato
4 oz
Chicken Breast with Sweet Potato and Green Beans
Try a clean, convenient, and delicious B-Elite Fuel meal! Go Now!
Tuna Salad
1 can of tuna with 1 tbsp of light mayo
Corn Tortilla
1 tortilla
Chicken
4 oz
Steamed Veggies or Salad
1 cup
Chicken Breast with Asparagus
Try a clean, convenient, and delicious B-Elite Fuel meal! Go Now!
Protein Shake
1 scoop of casein protein in water or light almond milk
Almond Butter or Peanut Butter
1 tbsp
Elite Strength Stack
Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*
View Products!
"Day & Night" Protein Stack
Support muscle growth and recovery with this whey,
casein, and ZMA combo!*
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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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