BACK AND TRICEPS

Chicken Salad!

Breakfast

7 Egg Whites and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Lunch

200g Beef, 100g Broccoli and 150g Potato

Snack

30g Whey Protein

Dinner

200g Chicken and 300g Salad

Snack

30g Whey Protein

Workout Routine

Back

Bent Over Barbell Row 3 sets of 5 reps

Deadlift 3 sets of 5 reps

Lat Pulldown 3 sets of 5 reps

Bent Over Dumbbell Row  3 sets of 5 reps

Triceps

Close-Grip Barbell Bench Press 3 sets of 5 reps

Cable Machine Triceps Press 3 sets of 5 reps

Triceps Pushdown EZ-Bar 3 sets of 5 reps

Cable Rope Triceps Extension 3 sets of 5 reps

CHEST AND BICEPS

Chicken, pepper, mushrooms and potato.

Breakfast

3 Eggs and 50g Chicken Bacon

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Lunch

200g Chicken, 50g Pepper, 50g Mushrooms and 150g Potato

Snack

30g Whey Protein

Dinner

200g Tuna and 300g Salad

Snack

30g Whey Protein

Workout Routine

Chest

Incline Bench Press 3 sets of 5 reps

Bench Press 3 sets of 5 reps

Cable Flyes 3 sets 5 reps

Dips 3 sets of 10 reps

Biceps

EZ-Bar Curls 3 sets of 5 reps

Dumbbell Curls 3 sets of 5 reps

Reverse Grip Barbell Curls 3 sets of 10 reps

Seated Preacher Curls 3 sets of 5 reps

SHOULDERS

Beef, corn, onion, halloumi and pepper.

Breakfast

7 Egg Whites and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

200g Chicken Breast, 100g Green Peas and 100g Whole Wheat Pasta

Snack

30g Whey Protein

Dinner

200g Beef, 50g Corn, 50g Onion, 30g Halloumi and 50g Pepper

Snack

30g Whey Protein

Workout Routine

Shoulders

Smith Machine Shoulder Press 3 sets of 5 reps

Smith Machine Behind the Neck Press 3 sets of 10 reps

Dumbbell Lateral Raise 3 sets of 5 reps

Front Dumbbell Raise 3 sets of 6 reps

Barbell Shrugs 3 sets of 5 reps

Upright Barbell Row 3 sets of 5 reps

Seated Bent Over Lateral Raise 3 sets of 5 reps

Cable Rope Rear Delt Row 3 sets of 5 reps

LEGS AND ABS

Minced beef, potato, veggies, pickles, jalapeno and green olives.

 

Breakfast

6 Egg Whites and 50g Chicken Bacon

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

200g Minced Beef, 150g Potato and 150g Vegetables

Snack

200g Protein Pudding

Dinner

200g Chicken and 300g Salad

Snack

30g Whey Protein

Workout Routine

Legs

Squats 3 sets of 5 reps

Leg Press 3 sets of 5 reps

Cable Machine Leg Press 3 sets of 5 reps

Seated Leg Curl 3 sets of 5 reps

Leg Extension 3 sets of 5 reps

Smith Machine Standing Calf 3 sets of 5 reps

Leg Press Sitting Calf 3 sets of 5 reps

Cable Machine Standing Calf 3 sets of 5 reps

Cable Machine Sitting Calf 3 sets of 5 reps

Abs

Total Abdominal (cable machine) 3 sets of 10 reps

Abdominal Crunch (cable machine) 3 sets of 10 reps

REST DAY

Eggs and Chicken Bacon.

Breakfast

3 Eggs and 50g Chicken Bacon

Lunch

200g Beef, 100g Green Beans and 200g Sweet Potato

Snack

55g Protein Bar

Dinner

200g Chicken and 300g Salad

Snack

200g Protein Pudding

Workout Routine

REST DAY

BACK AND TRICEPS

Dumplings and Salad.

Breakfast

3 Eggs and 50g Chicken Bacon

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Lunch

200g Chicken, 100g Asparagus and 100g Basmati Rice

Snack

30g Whey Protein

Dinner

200g Dumplings and 300g Salad

Snack

30g Whey Protein

Workout Routine

Back

T-Bar Row 3 sets of 5 reps

Deadlift 3 sets of 5 reps

Lat Pulldown 3 sets of 5 reps

Straight-Arm Pulldown  3 sets of 10 reps

Triceps

Close-Grip Barbell Bench Press 3 sets of 5 reps

Cable Machine Triceps Press 3 sets of 5 reps

Triceps Pushdown EZ-Bar 3 sets of 5 reps

Cable Rope Triceps Extension 3 sets of 10 reps

CHEST AND BICEPS

Chicken/beef, basmati rice and salad.

Breakfast

7 Egg Whites and 50g Chicken Bacon

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Lunch

200g Chicken/Beef, 100g Basmati Rice and 300g Salad

Snack

30g Whey Protein

Dinner

200g Chicken and 300g Salad

Snack

30g Whey Protein

Workout Routine

Chest

Incline Bench Press 3 sets of 5 reps

Cable Machine Chest Incline 3 sets of 5 reps

Cable Machine Chest Press 3 sets of 5 reps

Cable Flyes 3 sets 5 reps

Dips 3 sets of 10 reps

Biceps

Dumbbell Hammer Curls 3 sets of 5 reps

Barbell Curls 3 sets of 5 reps

Reverse Grip Barbell Curls 3 sets of 10 reps

Seated Preacher Curls 3 sets of 5 reps

MEAL PREP

Minced beef, broccoli and couscus/brown rice.

Breakfast

Shake: 60g Oatmeal and 40g Whey Protein

Lunch

200g Chicken and 200g Sweet Potato

Snack

55g Protein Bar

Dinner

200g Chicken and 300g Salad

Snack

30g Whey Protein

Workout Routine

REST DAY

BULK MEAL

Kebab Pizza with French Fries.

Breakfast

Shake: 50g Oatmeal and 40g Whey Protein

Lunch

200g Chicken Breast and 300g Salad

Snack

30g Cashew Nuts

Dinner

Kebab Pizza with French Fries

Snack

30g Whey Protein

Workout Routine

REST DAY

SHOULDERS

Chicken wings, mozzarella, green olives and soy sauce.

 

Breakfast

70g Chicken and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

200g Chicken Breast, 100g mushrooms and 100g Basmati Rice

Snack

30g Whey Protein

Dinner

200g Chicken Wings, 50 Mozzarella and 50g Green Olives

Snack

30g Whey Protein

Workout Routine

Shoulders

Smith Machine Shoulder Press 3 sets of 6 reps

Smith Machine Behind the Neck Press 3 sets of 10 reps

Dumbbell Lateral Raise 3 sets of 6 reps

Front EZ-Bar Raise 3 sets of 6 reps

Dumbbell Shrugs 3 sets of 10 reps

Upright EZ-Bar Row 3 sets of 6 reps

Seated Bent Over Lateral Raise 3 sets of 6 reps

Cable Rope Rear Delt Row 3 sets of 6 reps

LEGS AND ABS

Falafel, avocado and salad.

 

Breakfast

3 Eggs and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

Sushi

Snack

200g Protein Pudding

Dinner

200g Falafel, 50g Avocado and 250g Salad

Snack

30g Whey Protein

Workout Routine

Legs

Squats 3 sets of 6 reps

Leg Press 3 sets of 6 reps

Cable Machine Leg Press 3 sets of 10 reps

Leg Curl 3 sets of 6 reps

Leg Extension 3 sets of 6 reps

Smith Machine Standing Calf 3 sets of 6 reps

Leg Press Sitting Calf 3 sets of 10 reps

Cable Machine Standing Calf 3 sets of 6 reps

Cable Machine Sitting Calf 3 sets of 6 reps

Adductor 3 sets of 10 reps

Abductor 3 sets of 10 reps

Abs

Total Abdominal (cable machine) 3 sets of 10 reps

Abdominal Crunch (cable machine) 3 sets of 10 reps

REST DAY

Pad Thai with Shrimps.

Breakfast

Shake: 60g Oatmeal and 40g Whey Protein

Lunch

Pad Thai with Shrimps

Snack

30g Whey Protein

Dinner

200g Chicken and 300g Salad

Snack

30g Whey Protein

Workout Routine

REST DAY

BACK AND TRICEPS

Salad with skagen topping.

Breakfast

3 Eggs and 50g Chicken Bacon

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Lunch

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

Snack

30g Whey Protein

Dinner

150g Skagen Topping and 300g Salad

Snack

30g Whey Protein

Workout Routine

Back

Bent Over Barbell Row 3 sets of 6 reps

Deadlift 3 sets of 6 reps

Close Grip Lat Pulldown 3 sets of 6 reps

Straight-Arm Pulldown  3 sets of 10 reps

Triceps

Close-Grip Barbell Bench Press 3 sets of 6 reps

Cable Machine Triceps Press 3 sets of 10 reps

Triceps Pushdown EZ-Bar 3 sets of 6 reps

Cable Rope Overhead Triceps Extension 3 sets of 10 reps

CHEST AND BICEPS

Omelette with chicken sausage and salad.

Breakfast

3 Eggs and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Lunch

200g Fish and 200g Potato

Snack

30g Whey Protein

Dinner

Omelette with Chicken Sausage and Salad

Snack

30g Whey Protein

Workout Routine

Chest

Cable Machine Chest Press 3 sets of 6 reps

Cable Machine Chest Incline 3 sets of 6 reps

Incline Cable Flye 3 sets 6 reps

Dips 3 sets of 10 reps

Biceps

Dumbbell Hammer Curls 3 sets of 6 reps

Barbell Curls 3 sets of 6 reps

Reverse Grip Barbell Curls 3 sets of 10 reps

Seated Preacher Curls 3 sets of 6 reps

MEAL PREP

 

Chicken, vegetables and basmati rice.

Breakfast

Shake: 60g Oatmeal and 40g Whey Protein

Lunch

200g Beef and 300g Salad

Snack

Apple

Dinner

200g Chicken and 300g Salad

Snack

30g Whey Protein

Workout Routine

REST DAY

 

BULK MEAL

Homemade Burger.

Breakfast

Shake: 60g Oatmeal and 40g Whey Protein

Lunch

Chicken Salad

Snack

Apple and Banana

Dinner

Homemade Burgers

Snack

30g Whey Protein

Workout Routine

REST DAY

SHOULDERS

Turkey burgers, bean mix and sweet potato.

Breakfast

60g Chicken Bacon and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

225g Turkey Burgers, 75g Bean Mix and 200g Sweet Potato

Snack

30g Whey Protein

Dinner

200g Chicken and 300g Salad: Celery, Onion, Cucumber, Pepper and Lettuce

Snack

30g Whey Protein

Workout Routine

Shoulders

Smith Machine Shoulder Press 3 sets of 6 reps

Dumbbell Shoulder Press 3 sets of 6 reps

Front Dumbbell Raise 3 sets of 6 reps

Seated Dumbbell Flyes 3 sets of 6 reps

Barbell Shrugs 3 sets of 6 reps

Upright Barbell Row 3 sets of 6 reps

Rear Delt Cable Flyes 3 sets of 6 reps

Cable Rope Rear Delt Row 3 sets of 6 reps

LEGS AND ABS

Chicken, salad and cottage cheese.

Breakfast

3 Eggs and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

200g Beef, 100g Broccoli and 100g Basmati Rice

Snack

Yoghurt, Walnuts and Honey

Dinner

200g Chicken, 300g Salad and 50g Cottage Cheese

Snack

30g Whey Protein

Workout Routine

Legs

Squats 3 sets of 6 reps

Leg Press Machine 3 sets of 6 reps

Cable Leg Press Machine 3 sets of 10 reps

Seated Leg Curl 3 sets of 6 reps

Leg Extension 3 sets of 6 reps

Standing Calf (Smith Machine) 3 sets of 6 reps

Sitting Calf (leg press machine) 3 sets of 6 reps

Standing Calf (cable machine) 3 sets of 6 reps

Sitting Calf (cable machine) 3 sets of 6 reps

Adductor 3 sets of 10 reps

Abductor 3 sets of 10 reps

Abs

Total Abdominal (cable machine) 3 sets of 10 reps

Abdominal Crunch (cable machine) 3 sets of 10 reps

RESTDAY

Chicken, broccoli, green beans and whole wheat pasta.

Breakfast

Shake: 60g Oatmeal and 40g Whey Protein

Lunch

200g Chicken, 50g Broccoli, 50g Green Beans and 100g Whole Wheat Pasta

Snack

Apple

Dinner

200g Salmon, 50g Cucumber, 50g Pepper and 50g Baby Spinach

Snack

30g Whey Protein

Workout Routine

REST DAY

BACK AND TRICEPS

Eggs and Oatmeal.

Breakfast

3 Eggs and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Lunch

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

Snack

30g Whey Protein

Dinner

200g Beef, 50g Onion, 50g Pepper, 50g Corn and 25g Halloumi

Snack

30g Whey Protein

Workout Routine

Back

Bent Over Barbell Row 3 sets of 6 reps

Deadlift 3 sets of 6 reps

Behind the Neck Lat Pulldown 3 sets of 6 reps

Cable Crossover Pulldown 3 sets of 6 reps

Triceps

Triceps Pushdown Rope 3 sets of 6 reps

Dumbbell Overhead Tricep Extension 3 sets of 6 reps 

Reverse Grip Triceps Pushdown 3 sets of 6 reps

One Arm Grip Tricep Pushdown 3 sets of 6 reps