Jamie Eason's 12-Week Post-Pregnancy Trainer Day 57

You've achieved a lot in the last eight weeks. The next four will give your body a different type of stimulus and help you build on all you've done!
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Congratulations; you've reached Phase 3, the final third of the Post-Pregnancy Trainer! From now on, you'll be following a four-day split, with three rest days spread throughout the week. Because the focus of this phase is on building new muscle, you won't have scheduled cardio days. This doesn't mean you can't get up and move, though. Take a walk to the park with the baby when the mood strikes you, but save the majority of your energy for these strength workouts.

As with every new workout, familiarize yourself with the exercises before beginning. This week, I also introduce a new technique into the trainer: the dropset. To perform a dropset, choose a lower weight than you used on the previous sets, and do as many reps as possible, to failure.

Back/Biceps Workout

Day 57 Sample meal plan

Breakfast
Snack
Lunch
    Tuna cakes: Mix ingredients, shape into cakes, and pan-fry
  • Canned tuna Canned tuna

    1 5-oz. can, water-packed

  • Quick oats Quick oats

    1/2 cup

  • Old Bay seasoning Old Bay seasoning

    (or fish seasoning)

  • Egg whites Egg whites

    2

Snack
Dinner
Daily Total
Amount per serving
Calories 1,594
Total Fat 48g
Total Carbs 143g
Protein 157g

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