LEGS AND ABS

Sushi!

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

Sushi

Snack

30g Whey

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