Day 6 — BICEPS / SHOULDER / CORE

TIME: 26 min

LEVEL: PRO

EQUIPMENT: Dumbbells + fitness mat

RECOMMENDATIONS:
• Biceps: torso upright, elbows close, exhale when lifting, slow controlled lowering.
• Shoulders: lift elbows to the side, avoid tensing traps, keep core engaged.
• Core: maintain straight line in planks, engage core actively.

1 Glass of warm water

(20 minutes before breakfast)

Meal Plan — Daily Calories

Meal	1300 kcal	1500 kcal	1800 kcal	2000 kcal
Breakfast	300	350	400	450
Snack	100	150	180	200
Lunch	450	500	600	700
Dinner	450	500	620	650
Total	1300	1500	1800	2000

6:00–10:00 AM

Broccoli and tomato omelet + toast

Cal	Ingredients
1300 kcal	2 eggs + 50 g broccoli + 50 g tomato + 1 slice toast Protein 14g • Fat 8g • Carbs 28g
1500 kcal	3 eggs + 70 g broccoli + 70 g tomato + 2 slices toast Protein 18g • Fat 10g • Carbs 36g
1800 kcal	3 eggs + 100 g broccoli + 70 g tomato + 2 slices toast Protein 21g • Fat 12g • Carbs 42g
2000 kcal	4 eggs + 120 g broccoli + 100 g tomato + 3 slices toast Protein 25g • Fat 14g • Carbs 50g

Instructions:

Cook omelet and serve with toast.

Fruits + nuts

Cal	Ingredients
1300 kcal	1 apple + 10 g almonds Protein 2g • Fat 5g • Carbs 20g
1500 kcal	1 banana + 15 g walnuts Protein 3g • Fat 7g • Carbs 25g
1800 kcal	1 apple + 20 g almonds Protein 4g • Fat 9g • Carbs 30g
2000 kcal	1 banana + 25 g nuts Protein 5g • Fat 11g • Carbs 35g

Instructions:

Serve fruits with nuts.

Before 4:00 PM

Chicken breast + bulgur + stewed vegetables

Cal	Ingredients
1300 kcal	100 g chicken + 50 g bulgur + 150 g vegetables Protein 28g • Fat 6g • Carbs 40g
1500 kcal	120 g chicken + 60 g bulgur + 200 g vegetables Protein 34g • Fat 8g • Carbs 50g
1800 kcal	150 g chicken + 70 g bulgur + 200 g vegetables Protein 40g • Fat 10g • Carbs 60g
2000 kcal	180 g chicken + 90 g bulgur + 250 g vegetables Protein 48g • Fat 12g • Carbs 70g

Instructions:

Cook chicken, boil bulgur, cook vegetables.

6:00–8:00 PM (4 hours before sleep)

Baked salmon + potato + vegetables

Cal	Ingredients
1300 kcal	100 g salmon + 100 g potato + 150 g vegetables Protein 30g • Fat 12g • Carbs 45g
1500 kcal	120 g salmon + 120 g potato + 200 g vegetables Protein 36g • Fat 14g • Carbs 55g
1800 kcal	150 g salmon + 150 g potato + 200 g vegetables Protein 45g • Fat 18g • Carbs 65g
2000 kcal	180 g salmon + 180 g potato + 250 g vegetables Protein 55g • Fat 20g • Carbs 80g

Instructions:

Bake salmon, boil potato, steam vegetables.