Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 11

<div class="article-padding-content" webReader="38.4483426083"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Erin Stern</a></span><span class="article-date">Feb 20, 2014</span></div><div id="DPG" webReader="35.1844892381"><h5 class="c8"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-10.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Main</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-12.html">Next</a></h5><p>Too many people spend their upper-body training sessions working on the front of their body. Although a great chest is important, your back will set your physique apart from everyone else's.</p><p>To earn an elite back, you need to work hard in the gym. Perform each exercise and each rep with the image of your elite body on your mind. If you do the workouts with low energy or without motivation, it'll show in your physique.</p><br /><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/20off_stern-bannerv2_01.jpg" width="113" height="184" alt="Elite Body"/></a><img src="http://www.bodybuilding.com/fun/images/2014/20off_stern-bannerv2_02.jpg" width="322" height="184" alt="Elite Body"/><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/20off_stern-bannerv2_03.jpg" width="125" height="184" alt="Elite Body"/></a><div id="meal-plan-table"><ul><li class="c7">
<h6>Warm-up</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_1.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a> <a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_2.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('walking-treadmill')">Walking</a>, <a href="javascript:pop('jogging-treadmill')">Jogging</a>, or <a href="javascript:pop('rope-jumping')">Rope Jumping</a></strong><br />5 minutes</span></li>
<li class="c7">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('one-arm-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/13/Female/t/13_1.jpg" alt="One-Arm Dumbbell Row" width="53" height="53"/></a> <a href="javascript:pop('one-arm-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/13/Female/t/13_2.jpg" alt="One-Arm Dumbbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-arm-dumbbell-row')">One-Arm Dumbbell Row</a></strong><br />4 sets of 10 reps (each side)</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('bent-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/40/Female/t/40_1.jpg" alt="Bent-Arm Dumbbell Pullover" width="53" height="53"/></a> <a href="javascript:pop('bent-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/40/Female/t/40_2.jpg" alt="Bent-Arm Dumbbell Pullover" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-arm-dumbbell-pullover')">Dumbbell Pullover</a></strong><br />4 sets of 10 reps<br />Rest 45-60 seconds between sets</span></li>
<li class="c7">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('dumbbell-incline-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1311/Male/t/1311_1.jpg" alt="Dumbbell Incline Row" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-incline-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1311/Male/t/1311_2.jpg" alt="Dumbbell Incline Row" width="53" height="53"/></a></span> <span class="mpt-content content c10"><strong><a href="javascript:pop('dumbbell-incline-row')">Single-Arm Incline Dumbbell Rows</a> (shown with two arms)</strong><br />4 sets of 10 reps (each arm)</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('close-grip-front-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/14/Female/t/14_1.jpg" alt="Close-Grip Front Lat Pulldown" width="53" height="53"/></a> <a href="javascript:pop('close-grip-front-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/14/Female/t/14_2.jpg" alt="Close-Grip Front Lat Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-front-lat-pulldown')">Close-Grip Lat Pulldowns</a></strong><br />4 sets of 10 reps<br />Rest 45-60 seconds between sets</span></li>
<li class="c7">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_1.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_2.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Lat Pulldown</a></strong><br />4 sets of 10 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('face-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/681/Female/t/681_1.jpg" alt="Face Pull" width="53" height="53"/></a> <a href="javascript:pop('face-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/681/Female/t/681_2.jpg" alt="Face Pull" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('face-pull')">Face Pull</a></strong><br />4 sets of 10 reps<br />Rest 45-60 seconds between sets</span></li>
<li class="c7">
<h6>Finisher</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('one-arm-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/904/Female/t/904_1.jpg" alt="One Arm Lat Pulldown" width="53" height="53"/></a> <a href="javascript:pop('one-arm-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/904/Female/t/904_2.jpg" alt="One Arm Lat Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-arm-lat-pulldown')">One Arm Lat Pulldown</a></strong><br />3 sets of 8 reps (each arm)<br />Rest 45-60 seconds between sets</span></li>
</ul></div><h3 class="article-title">Elite Body Meal Plan</h3><p>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.</p><p>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.</p><div id="meal-plan-table"><ul><li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="egg whites" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong><br />4 egg whites</span></li>
<li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-wheat-bread.jpg" alt="ezekiel bread" width="50" height="50"/></span> <span class="mpt-content content"><strong>Ezekiel Bread</strong><br />2 slices</span></li>
</ul><ul><li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2013/omelet_chic_oats.jpg" alt="Egg White Omelet with Chicken and Oatmeal" width="50" height="50"/></span> <span class="mpt-content content c12"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Egg White Omelet with Chicken and Oatmeal</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c13">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="protein shake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Protein Shake</a></strong><br />30 g of whey protein in water</span></li>
<li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/apple_50.jpg" alt="apple" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('9003')">Medium Apple</a></strong><br />1 apple</span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-chicken.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />4 oz</span></li>
<li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/almonds_50.jpg" alt="almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">Almonds</a></strong><br />15 almonds</span></li>
<li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/asparagus_50.jpg" alt="steamed asparagus" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11011')">Steamed Asparagus</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2014/b-elite-fule-chicken-breast-asparagus_50.jpg" alt="Chicken Breast with Asparagus" width="50" height="50"/></span> <span class="mpt-content content c12"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Chicken Breast with Asparagus</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c13">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/groundbeef_50.jpg" alt="ground turkey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5305')">Ground Turkey</a></strong><br />4 oz</span></li>
<li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/avocado_50.jpg" alt="hummus or avocado" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('16137')">Hummus</a> or <a href="javascript:nutrientpop('9037')">Avocado</a></strong><br />4 tbsp hummus or 2 oz avocado</span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/steak_50.jpg" alt="grilled steak" width="50" height="50"/></span> <span class="mpt-content content"><strong>Grilled Steak</strong><br />4 oz</span></li>
<li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/salad_50.jpg" alt="salad" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('21052')">Steamed Veggies Salad</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2014/b-elite-fuel-sirloin-burger-green-beans_50.jpg" alt="Sirloin Burger with Green Beans" width="50" height="50"/></span> <span class="mpt-content content c12"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Sirloin Burger with Green Beans</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c13">Go Now!</a></span></li>
</ul><ul><li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="Protein Shake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/mic.html">Protein Shake</a></strong><br />1 scoop of casein protein in water or light almond milk</span></li>
<li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-peanut-butter.jpg" alt="almond butter" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12195')">Almond Butter</a> or <a href="javascript:nutrientpop('16398')">Peanut Butter</a></strong><br />1 tbsp</span></li>
</ul></div><br /><div class="elite-body-stacks" webReader="26.7991631799"><div class="elite-body-stacks-left" webReader="27.737704918"><h3>Elite Strength Stack</h3><p>Support strength, growth,<br />and recovery with this protein, bcaa, and pre-workout combo!*</p><p><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html"><button class="bbButton primaryAction c14"><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html">View Products!</a> </button></a></p></div><div class="elite-body-stacks-right" webReader="3.03448275862"><h3>"Day & Night" Protein Stack</h3><p>Support muscle growth and recovery with this whey,<br />casein, and ZMA combo!*</p><p><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html"><button class="bbButton primaryAction c14"><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html">View Products!</a> </button></a></p></div></div><p>* 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.</p><h5 class="c8"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-10.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Main</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-12.html">Next</a></h5><br class="c16"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/wotw45.htm">What Is The Best Pilates Workout?</a></li>
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</ul></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Too many people spend their upper-body training sessions working on the front of their body. Although a great chest is important, your back will set your physique apart from everyone else’s.

To earn an elite back, you need to work hard in the gym. Perform each exercise and each rep with the image of your elite body on your mind. If you do the workouts with low energy or without motivation, it’ll show in your physique.

Elite BodyElite BodyElite Body

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.

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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.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 11

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Paige Hathaway

1 day 20 hours ago

Exploring #Tulum πŸŒπŸŒΈπŸ‘‹πŸΌ

Paige Hathaway

2 days 21 hours ago

This is what paradise looks like 😍😍
TAG SOMEONE YOU WANT TO COME HERE WITH
Location | Azulik Hotel Tulum & Maya Spa #nofilterneeded

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