Lee Labrada's 12-Week Lean Body Trainer - Week 8, Day 50

Today we're going to get into another back and biceps workout. Make sure you get in your 26-30 minutes of cardio today as well.

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Today we're going to get into another back and biceps workout. Make sure you get in your 26-30 minutes of cardio today as well.

Remember, cardio should be performed after your weight training. You want to feel fresh as you go into your weight workout, so you can lift as heavy as possible. That's why you do your cardio after your weight training or at a different time altogether.

I typically do my cardio first thing in the morning, and hit the gym later on in the day, but do what you are most comfortable with.

Week 8, Day 50 Back & Biceps!
Watch the video: 3:34


Nutrition

Your recommended meal this week is a Creamy Salmon Omelet. I love this recipe because it combines taste, healthy nutrition, and convenience, and fits perfectly into the Lean Body Nutrition Program.

This meal fulfills the rule of thirds with a great protein source, carb sources and vegetables. To learn how to make these foods check out the complete recipes in the Lean Body Recipes Guide.

Labrada's 7 Day Meal Plan PDF (155 KB)

Creamy Salmon Omelet

Estimated Prep Time: 5 min
Estimated Cook Time: 10 min

Makes 1 serving.

You can find packaged smoked salmon in the deli or fish department.

Ingredients
Cooking Materials
  • Small nonstick skillet
  • Small bowl
Directions
  1. Heat the olive oil in the skillet, and add the onion. Saute a few min; add the spinach, and stir until the spinach is wilted. Add the cream cheese, salmon, and a sprinkle of dill; stir until combined. Set aside in a small bowl.
  2. Do not clean the skillet. Pour in the egg whites and cook in a flat omelet form over low heat, lifting the edges for the liquid part to run underneath. When cooked, place the salmon mixture on top and fold over.

Serve with Whole-Grain toast.

Creamy Salmon Omelet PDF (78 KB)

The Workout

Back & Biceps Workout


After you've finished your back, biceps, and 30 minute cardio workout, remember to get that post-workout shake in so that you can kick-start your muscle recovery. Working out usually makes me feel great, but there's been times when I have felt run down or even sick prior to training.

The question then becomes "Should I work out?" In the next episode, we'll cover the topic of working out when you're not feeling well.

Learn More Here! Go Now!

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