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.

Meal number three post-workout EAA.

Meal number ground beef, green peas and rice.

Meal number five whey protein with milk.

Meal number six chicken, green peas and rice.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell full squat three sets of twenty 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.

Ab crunch machine four sets of twenty repetitions.

Ab roller four sets of twenty repetitions.

Finish with ten minutes cardio!