Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 12

No matter if you're a lady or a gentleman, chest and shoulder training is a vital aspect of Elite Body. The body's symmetry, balance, and shape are created from a strong chest and wide shoulders.

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Powerlifter, bikini athlete, or soccer mom, your pecs matter. By training them hard, you'll increase the strength of your push and create a more symmetrical physique!

Don't forget to time your rest periods. Part of the reason Elite Body doesn't ask you to do much cardio is because your resistance training should also be intense, cardiovascular workouts. Keep your heart rate high and you'll burn way more calories than you would resting for three minutes between each lift.

chest and shoulders
1
Jogging-Treadmill Jogging-Treadmill

Superset
2

Dumbbell Bench Press

4 sets of 8 reps
Dumbbell Bench Press Dumbbell Bench Press

Dumbbell Shoulder Press

4 sets of 8 reps, rest 45-60 seconds between sets
Dumbbell Shoulder Press Dumbbell Shoulder Press

Superset
3

Incline Dumbbell Flyes

3 sets of 10 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

Front Incline Dumbbell Raise

3 sets of 10 reps, rest 45-60 seconds between sets
Front Incline Dumbbell Raise Front Incline Dumbbell Raise

Superset
4

Incline Dumbbell Press

3 sets of 10 reps
Incline Dumbbell Press Incline Dumbbell Press

Side Lateral Raise

3 sets of 10 reps, rest 45-60 seconds between sets
Side Lateral Raise Side Lateral Raise

5

Decline Push-Up

3 sets of 10 reps, rest 45-60 seconds between sets
Decline Push-Up Decline Push-Up

ab circuit
6

Ab Roller

20 reps
Ab Roller Ab Roller
Exercise Ball Pull-In Exercise Ball Pull-In
Exercise Ball Crunch Exercise Ball Crunch
Toe Touchers Toe Touchers

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.

breakfast

egg whites 4


eggs 1


avocado 1/2


alternative breakfast

Egg white, omelet with chicken and oatmeal Try a clean, convenient, and delicious B-Elite Fuel meal!


snack

apple 1


protein shake 30 g of whey protein in water


lunch

chicken 4 oz


spinach salad 1 salad


baked sweet potato 4 oz


alternative lunch

Chicken Breast with Sweet Potato and Green Beans Try a clean, convenient, and delicious B-Elite Fuel meal!


snack

tuna can 1 can


tortilla 1


Dinner

chicken 4 oz


steamed broccoli or salad 1 cup


alternative dinner

Chicken Breast with Asparagus Try a clean, convenient, and delicious B-Elite Fuel meal!


Snack

protein shake 1 scoop of casein protein in water or light almond milk


Peanut butter or almond butter 1 tbsp



Support muscle growth and recovery with this whey, casein, and ZMA combo!* Go Now!

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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.