Welcome for today’s meal plan and workout routine!
MEAL PLAN
Meal number one creatine, whey protein with milk, whole wheat bread and two eggs.
Meal number two post-workout EAA.
Meal number three chicken breast and pasta.
Meal number four whey protein with milk.
Meal number five chicken breast, black olives and pasta.
Meal number six whey protein with milk and oatmeal.
WORKOUT ROUTINE
Barbell full squat three sets of five repetitions.
Narrow stance leg press three sets of ten repetitions.
Walking lunges three sets of ten repetitions.
Lying leg curls three sets of twenty repetitions.
Leg extensions three sets of twenty repetitions.
Smith machine standing calf three sets of five repetitions.
Seated calf raise machine three sets of ten repetitions.
Calf press on the cable machine leg press three of ten repetitions.
Cable machine standing calf frhree sets of twenty repetitions.
Cable crunch three sets of twenty repetitions.
Ab roller three sets of twenty repetitions.
Finish with thirty minutes of cardio!
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