LEGS AND ABS

Minced Beef, Green Beans and Whole Wheat Pasta.

 

Breakfast

3 Eggs and 100g Cottage Cheese

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Lunch

200g Minced Beef, 100g Green Beans and 200g Pasta

Snack

30g Whey Protein

Dinner

200g Salmon and 300g Salad

Snack

30g Whey Protein

Workout Routine

Legs

Squats 3 sets - 5 reps

Leg Press 4 sets - 10 reps

Cable Machine Leg Press(feet close) 4 sets - 14,12,10,8 reps

Leg Curl 4 sets -14,12,10,8 reps

Leg Extension 4 sets - 14,12,10,8 reps

Cable Machine Leg Press Calf 4 sets - 14,12,10,8 reps

Leg Press Sitting Calf 4 sets - 14,12,10,8 reps

Cable Machine Standing Calf 4 sets - 14,12,10,8 reps

Cable Machine Sitting Calf 4 sets - 14,12,10,8 reps

Adductor 3 sets - 10 reps

Abductor 3 sets - 10 reps

Abs

Cable Machine Total Abdominal 4 sets - 14,12,10,8 reps

Cable Machine Abdominal Crunch 4 sets - 14,12,10,8 reps