LEGS AND ABS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Salmon, Kale, Asparagus and Bulgur

Meal 3

Whey Protein

Meal 4

Protein Style Burgers

Meal 5

Whey Protein

Workout Routine

Legs

Barbell Squat 4 sets - 8,6,4,2 reps

Leg Press 4 sets - 8,6,4,2 reps

Leg Press (narrow stance) 4 sets - 20 reps

Leg Curl 4 sets - 20 reps

Leg Extension 4 sets - 20 reps

Smith Machine Standing Calf 4 sets - 8,6,4,2 reps

Calf Press On The Leg Press 4 sets - 20 reps

Calf Press On The Cable Machine Leg Press 4 sets - 20 reps

Cable Machine Sitting Calf 4 sets - 20 reps

Cable Machine Standing Calf 4 sets - 20 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Leg Raise 4 sets - 20 reps

Ab Crunch Machine 4 sets - 20 reps