Jamie Eason's 12-Week Post-Pregnancy Trainer Day 71

Ready to kick off a brand new week? Of course you are. Let's get started.
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Today's a day with lots of pulling motions: pull-overs, pull-downs, rows, and curls. Biceps will get plenty of work, but so will those crucial back muscles that often need extra attention in new moms. You'll notice that today's workout changes things up from last week and incorporates some exercises we haven't done before on this program, including wide-grip lat pull-downs and narrow, reverse-grip pull-downs.

If you can't make it to a gym, substitute rows using either dumbbells or resistance bands for the pull-downs. You can loop a band around a post, a door frame, or even your feet. With rowing movements, how much weight you use, or what type of weight it is, is less important than your form. Keep your abs and upper body tight and really focus on feeling your upper- and mid-back movements working!

Back/Biceps Workout

Day 71 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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