Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 8

Week two of Elite Body begins with an intense, compound-exercise shoulder smash and following it up by crushing our biceps and triceps! Get in the gym and earn your elite.

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You've been through a week of Elite Body and should be familiar with the pace and intensity. If you didn't go has hard as you could have last week, then do it today. Grab some more weight or decrease the rest periods—results won't come without a lot of hard work on your part.

Don't forget that your job doesn't end when you walk out of the gym! Support your workouts with good nutrition to uncover your elite body.

Shoulders and Arms
1
Jogging-Treadmill Jogging-Treadmill

Superset
2

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

Superset
3

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

Superset
4

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

Superset
5

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
6

Plank

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.

breakfast

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!


snacks

almonds 15


protein shake 30 g of whey protein in water


lunch

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!


snack

cottage cheese 1 serving


apple 1


Dinner

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!


Snack

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.