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