BACK AND TRICEPS

Chicken, green peas, corn, pepper, jalapeno, basmati rice.

Breakfast

6 Egg Whites and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Lunch

200g Chicken, 50g Green Peas, 50g Corn, 50g Pepper, 50g Jalapeno and 125g Basmati Rice

Snack

30g Whey Protein

Dinner

200g Vegetarian Dumplings and 300g Salad

Snack

30g Whey Protein

Workout Routine

Back

Lat Machine 5 sets of 3 reps

Cable Machine Pull-Down 5 sets of 3 reps

Cable Crossover Pull-Down 4 sets 20,18,16,14 reps

Straight-Arm Pull-Down 4 sets 20,18,16,14 reps

Lower Back Machine 4 sets 20,18,16,14 reps

Triceps

Cable Push-Down 5 sets of 3 reps

Close-Grip Barbell Bench Press 5 sets of 3 reps

Triceps Pushdown - Rope Attachment 4 sets 20,18,16,14 reps

Triceps Pushdown - Straight Bar Attachment 

4 sets 20,18,16,14 reps

Smith Machine Scull Crushers 4 sets of 20 reps

CHEST AND BICEPS

Eggs and Chicken Bacon.

Breakfast

3 Eggs and 80g Chicken Bacon

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Lunch

200g Salmon, 100g Green Beans and 125g Basmati Rice

Snack

30g Whey Protein

Dinner

200g Chicken and 300g Vegetables

Snack

30g Whey Protein

Workout Routine

Chest

 Incline Bench Press 5 sets of 3 reps

Smith Machine Bench Press 4 sets of 6 reps

Smith Machine Incline Bench Press 4 sets - 20,18,16,14 reps

Incline Bench Cable Flyes 4 sets - 20,18,16,14 reps

Dips 4 sets of 10 reps

Biceps

Dumbbell Hammer Curls 5 sets of 3 reps

EZ-Bar Curls 5 sets of 3 reps

Seated Preacher Curls 4 sets of 15 reps

Cable Hammer Curls Rope Attachment 4 sets 20,18,16,14 reps

Reverse Bar Cable Curls 4 sets 20,18,16,14 reps

MEAL PREP

Meal Prep: chicken, green peas, pepper, corn, basmati rice, potato.

Breakfast

Shake: 60g Oatmeal and 40g Whey Protein

Lunch

200g Beef, 50g Green Beans, 50g Mushrooms and 150g Potato

Snack

30g Whey Protein

Dinner

200g Chicken, 100g Lettuce, 50g Cucumber, 50g Black Olives, 50g Red Onion and 50g Pepper

Snack

30g Whey Protein

Workout Routine

REST DAY

RESTDAY

Minced beef, potato, green peas, corn, pepper.

Breakfast

Shake: 60g Oatmeal and 40g Whey Protein

Lunch

200g minced beef, 50g Green Peas, 50g Corn, 50g pepper and 150g Potato

Snack

55g Protein Bar

Dinner

200g Chicken, 100g Lettuce, 50g Cucumber, 50g Avocado, 50g Red Onion and 50g Cottage Cheese

Snack

30g Whey Protein

Workout Routine

REST DAY

SHOULDERS

Pulled chicken, olives, tomato, red onion, cucumber, pepper, lettuce.

Breakfast

3 Eggs, 80g Chicken and Homemade Juice

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

200g Lamb Chop, 200g Potato and 100g Broccoli

Snack

30g Whey Protein

Dinner

200g Pulled Chicken and 300g Salad: olives, tomato, red onion, cucumber, pepper and lettuce

Snack

30g Whey Protein

Workout Routine

Shoulders

Standing Barbell Military Press 5 sets of 3 reps

Smith Machine Shoulder Press Behind the Neck 4 sets - 20,18,16,14 reps

Cable Machine Shoulder Press 4 sets - 20,18,16,14 reps

Delts Machine 4 sets - 20,18,16,14 reps

Standing Cable Rope Front Raise 4 sets - 20, 18,16,14 reps

Barbell Shrugs 5 sets of 3 reps

Upright Barbell Row 4 sets of 10 reps

Behind the Back Smith Machine Shrugs 4 sets - 20,18,16,14 reps

Overhead Rear Delt Cable Flyes 4 sets - 20,18,16,14 reps

Cable Rope Rear Delt Row 4 sets - 20,18,16,14 reps

LEGS AND ABS

Chicken, corn, pepper, green peas, basmati rice.

Breakfast

3 Eggs, 50g Oatmeal and 2 dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

200g Chicken, 100g Pepper/Corn/Green Peas and 150g Basmati Rice

Snack

30g Whey Protein

Dinner

Homemade Cheeseburgers

Snack

30g Whey Protein

Workout Routine

Legs

Squats 3 sets of 3 reps

Leg Press 5 sets of 3 reps

Leg Press (cable machine) 4 sets - 20,18,16,14 reps

Leg Curl 4 sets - 20,18,16,14 reps

Leg Extension 4 sets - 20, 18,16,14 reps

Standing Calf (smith machine) 5 sets of 3 reps

Calf (leg press machine) 4 sets - 20,18,16,14 reps

Standing Calf (cable machine) 4 sets - 20,18,16,14 reps

Sitting Calf (cable machine) 4 sets - 20,18,16,14 reps

Adductor 3 sets of 10 reps

Abductor 3 sets of 10 reps

Abs

Total Abdominal (cable machine) 4 sets - 20,18,16,14 reps

Abdominal Crunch (cable machine) 4 sets - 20,18,16,14 reps

REST DAY

Cottage cheese, eggs, oatmeal.

Breakfast

50g Cottage Cheese, 3 Eggs, 50g Oatmeal and 2 dl milk

Lunch

200g minced beef, 50g Broccoli, 50g pepper and 150g Basmati Rice

Snack

55g Protein Bar

Dinner

200g Salmon, 75g Salad, 50g mozzarella and 100g Potato

Snack

30g Whey Protein

Workout Routine

REST DAY

BACK AND TRICEPS

Sushi 14 pieces.

Breakfast:

50g Turkey Bacon and 3 Eggs

Pre-Workout:

13g BCAA, 5g Creatine and 5g Glutamine

Post-Workout:

12g EAA and 5g Leucine

Lunch:

Sushi

Snack:

30g Whey Protein

Dinner:

200g Beef, corn, mozzarella and mushrooms

Snack:

30g Whey Protein

Workout Routine:

Back

Barbell Deadlift 5 sets of 3 reps

T-Bar Row 4 sets of 10 reps

Dumbbell Row 3 sets of 6 reps

Straight-Arm Pull-Down 4 sets 20,18,16,14 reps

Wide-Grip Lat Pull-Down 4 sets 20,18,16,14 reps

Triceps

Close-Grip Barbell Bench Press 5 sets of 3 reps

Triceps Pushdown-Rope Attachment 4 sets 20,18,16,14 reps

Cable Rope Overhead Triceps Extension 4 sets 20,18,16,14 reps

Dip Machine 4 sets 20,18,16,14 reps

Triceps Pushdown - V-Bar Attachment 4 sets 20,18,16,14 reps



CHEST AND BICEPS

Falafel, lettuce, pepper, cucumber, black olives, pickles.

Breakfast

3 Eggs and 50g Oatmeal

 

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

 

Post-Workout

12g EAA and 5g Leucine

 

Lunch

200g Chicken, 50g Broccoli, 50g Mushrooms and 100g Basmati Rice

 

Snack

30g Whey Protein

 

Dinner

200g Falafel and 300g Salad

 

Snack

30g Whey Protein

 

 

Workout Routine

 

Chest 

Incline Barbell Bench Press 5 sets of 3 reps

Smith Machine Bench Press 4 sets 20,18,16,14 reps

Incline Bench Dumbbell Flyes 4 sets 20,18,16,14 reps

Pec-Deck Machine 4 sets 20,18,16,14 reps

Cable Cross-Over 4 sets 20,18,16,14 reps

 

Biceps 

EZ-Bar Curls 5 sets of 3 reps

Seated Preacher Curls 4 sets 20,18,16,14 reps

Dumbbell Hammer Curls 4 sets 20,18,16,14 reps

Cable Hammer Curls-Rope Attachment 4 sets 20,18,16,14 reps

Reverse EZ-Bar Cable Curls 4 sets 20,18,16,14 reps