Welcome for today’s meal plan and workout routine!
MEAL PLAN
Meal number one oatmeal, whey protein with milk and creatine..
Meal number two post-workout EAA.
Meal number three chicken breast and pasta.
Meal number four whey protein with milk and one apple.
Meal number five chicken breast, black olives and pasta.
Meal number six whole eggs and whey protein with milk.
WORKOUT ROUTINE
Barbell full squat (smith machine) three sets of five repetitions.
Leg press three sets of ten repetitions.
One legged leg press 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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