LEGS AND ABS

Eggs and Chicken bacon.

Breakfast

3 Eggs and 80g Chicken Bacon

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

200g Chicken, 100g Broccoli and 125g Basmati Rice

Snack

30g Whey Protein

Dinner

200g Kebab and 300g Salad

Snack

30g Whey Protein

Workout Routine

Legs

Squats 3 sets of 3 reps

Leg Press Machine 4 sets of 10 reps

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

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

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

Standing Calf (barbell) 4 sets of 10 reps

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

Standing Calf (cable machine) 4 sets of 10 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