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