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