LEGS AND ABS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein and milk.

Meal number two pre-workout BCAA, creatine and glutamine.

Meal number three post-workout EAA and leucine.

Meal number four chicken meatballs, soybeans and potatoes.

Meal number five whey protein with milk.

Meal number six minced beef, green beans and bulgur.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell squat three sets of six repetitions.

Leg press four sets of twenty repetitions.

Leg press (narrow stance) four sets of twenty repetitions.

Leg curl four sets of twenty repetitions.

Leg extension four sets of twenty repetitions.

Smith machine standing calf three sets of six repetitions.

Calf press on the leg press four sets of twenty repetitions.

Calf press on the cable machine leg press four sets of twenty repetitions.

Cable machine sitting calf four sets of twenty repetitions.

Cable machine standing calf four sets of twenty repetitions.

Seated barbell twist four sets of twenty repetitions.

Leg raise four sets of twenty repetitions.

Ab crunch machine four sets of twenty repetitions.