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 EAA and creatine.

Meal number three post-workout EAA.

Meal number four chicken breast, onions and jasmin rice.

Meal number five whey protein with milk.

Meal number six ground turkey, onions and potatoes.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell full squat three sets of six repetitions.

Machine leg press four sets of twenty repetitions.

Walking lunges four sets of twenty repetitions.

Lying leg curls five sets of twenty repetitions.

Leg extensions five 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.

Seated calf raise machine four sets of twenty repetitions.

Cable machine standing calf four sets of twenty repetitions.

Seated barbell twist five sets of twenty repetitions.

Leg raise five sets of twenty repetitions.

Ab crunch machine five sets of twenty repetitions.