LEGS AND ABS

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Turkey Bacon, 100g Onion and 200g Whole Wheat Pasta

Meal 3

30g Whey Protein

Meal 4

200g Chicken Curry and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Legs

Smith Machine Squat 3 sets - 10 reps

Barbell Lunge 4 sets - 14,12,10,8 reps

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

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

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

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

Abs

Seated Barbell Twist 4 sets - 10 reps

Hanging Leg Raise 4 sets - 14,12,10,8 reps

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