LEGS AND ABS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Salmon, Asparagus and Basmati Rice

Meal 3

Whey Protein

Meal 4

Chicken Salad

Meal 5

Whey Protein

Workout Routine

Legs

Babell Squat 3 sets - 6 reps

Leg Press (narrow stance) 4 sets - 15 reps

Cable Machine Leg Press 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

Calf Press On The Leg Press 8 sets - 15 reps

Calf Press On The Cable Machine 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