LEGS AND ABS

Chicken Spring Roll!

 

Meal 1

Shake: 40g Oatmeal, 30g Whey Protein and 3dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

Chicken Spring Roll with Rice

Meal 3

30g Whey Protein

Meal 4

200g Chicken and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Legs

Barbell Full Squat 3 sets - 5 reps

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

 Leg Press Cable Machine (narrow stance) 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

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

Seated Calf Raise 4 sets - 14,12,10,8 reps

Smith Machine Calf Raise 4 sets - 14,12,10,8 reps

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

Abs

Seated Barbell Twist 4 sets - 10 reps

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

Ab Crunch Machine 4 sets - 14,12,10,8 reps