Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 22

Start the fourth and final week of Elite Body with an intense, compound-exercise shoulder smash and follow it up by crushing your biceps and triceps! Get in the gym and earn your elite.

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It's the last week of Elite Body—that means you only have seven more days to make big changes in your body! This week, train with more intensity and focus than you have in the past three weeks.

Your goal for today should be to start off the week on the right foot. How you train and feel today can impact how you train and feel for the rest of the week. Get your mindset figured out now so you aren't wasting time doing uninspired workouts. Let's get going!

Shoulders and Arms
Jogging-Treadmill Jogging-Treadmill


Push Jerk

1 warm-up set, 4 sets of 5 reps
Power Jerk Power Jerk

Standing Dumbbell Upright Row

1 warm-up set, 4 sets of 10 reps, Rest 60-90 seconds between sets
Standing Dumbbell Upright Row Standing Dumbbell Upright Row


Cable Rear Delt Fly

4 sets of 10 reps
Cable Rear Delt Fly Cable Rear Delt Fly

Front Cable Raise

4 sets of 10 reps, Rest 30-60 seconds between sets
Front Cable Raise Front Cable Raise


EZ-Bar Skullcrusher

4 sets of 10 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

Drag Curl

4 sets of 10 reps, rest 45-60 seconds between sets
Drag Curl Drag Curl


Plank Pull-up

3 sets to failure
Inverted Row Inverted Row

Diamond Push-ups

3 sets to failure, rest 45-60 seconds between sets
Pushups (Close and Wide Hand Positions) Pushups (Close and Wide Hand Positions)

Ab circuit


1 minute
Plank Plank

Side Bridge

1 minute each side
Side Bridge Side Bridge
Jackknife Sit-Up Jackknife Sit-Up

Ab Roller

20 reps
Ab Roller Ab Roller

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

ezekiel bread 2 slices

alternative breakfast

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


almonds 15

protein shake 30 g of whey protein in water


chicken 4 oz

cooked brown rice 1/2 cup

steamed squash 1 cup

lunch alternative

Chicken breast with brown rice and broccoli Try a clean, convenient, and delicious B-Elite Fuel meal!


cottage cheese 1 serving

apple 1


grilled steak 4 oz

steamed broccoli or salad 1 cup

alternative dinner

sirloin burger with green beans Try a clean, convenient, and delicious B-Elite Fuel meal!


protein shake 30 g of whey protein in water

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.