LEGS AND ABS

Chicken, basmati rice and veggies.

 

Breakfast

3 Eggs and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Lunch

200g Chicken, 200g Basmati Rice and 100g Veggies

Snack

30g Whey

Dinner

200g Chicken and 300g Salad

Snack

30g Whey Protein

Workout Routine

Legs

Squats 3 sets of 5 reps

Leg Press 4 sets of 10 reps

Leg Curl 4 sets of 10 reps

Leg Extension 4 sets of 10 reps

Smith Machine Standing Calf 4 sets of 10 reps

Leg Press Sitting Calf 4 sets of 10 reps

Cable Machine Standing Calf 4 sets of 10 reps

Cable Machine Sitting Calf 4 sets of 10 reps

Abs

Total Abdominal (cable machine) 4 sets of 10 reps

Abdominal Crunch (cable machine) 4 sets of 10 reps