CHEST AND BICEPS

Omelette with chicken sausage and salad.

Breakfast

3 Eggs and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Lunch

200g Fish and 200g Potato

Snack

30g Whey Protein

Dinner

Omelette with Chicken Sausage and Salad

Snack

30g Whey Protein

Workout Routine

Chest

Cable Machine Chest Press 3 sets of 6 reps

Cable Machine Chest Incline 3 sets of 6 reps

Incline Cable Flye 3 sets 6 reps

Dips 3 sets of 10 reps

Biceps

Dumbbell Hammer Curls 3 sets of 6 reps

Barbell Curls 3 sets of 6 reps

Reverse Grip Barbell Curls 3 sets of 10 reps

Seated Preacher Curls 3 sets of 6 reps

MEAL PREP

 

Chicken, vegetables and basmati rice.

Breakfast

Shake: 60g Oatmeal and 40g Whey Protein

Lunch

200g Beef and 300g Salad

Snack

Apple

Dinner

200g Chicken and 300g Salad

Snack

30g Whey Protein

Workout Routine

REST DAY

 

BULK MEAL

Homemade Burger.

Breakfast

Shake: 60g Oatmeal and 40g Whey Protein

Lunch

Chicken Salad

Snack

Apple and Banana

Dinner

Homemade Burgers

Snack

30g Whey Protein

Workout Routine

REST DAY

SHOULDERS

Turkey burgers, bean mix and sweet potato.

Breakfast

60g Chicken Bacon and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

225g Turkey Burgers, 75g Bean Mix and 200g Sweet Potato

Snack

30g Whey Protein

Dinner

200g Chicken and 300g Salad: Celery, Onion, Cucumber, Pepper and Lettuce

Snack

30g Whey Protein

Workout Routine

Shoulders

Smith Machine Shoulder Press 3 sets of 6 reps

Dumbbell Shoulder Press 3 sets of 6 reps

Front Dumbbell Raise 3 sets of 6 reps

Seated Dumbbell Flyes 3 sets of 6 reps

Barbell Shrugs 3 sets of 6 reps

Upright Barbell Row 3 sets of 6 reps

Rear Delt Cable Flyes 3 sets of 6 reps

Cable Rope Rear Delt Row 3 sets of 6 reps

LEGS AND ABS

Chicken, salad and cottage cheese.

Breakfast

3 Eggs and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

200g Beef, 100g Broccoli and 100g Basmati Rice

Snack

Yoghurt, Walnuts and Honey

Dinner

200g Chicken, 300g Salad and 50g Cottage Cheese

Snack

30g Whey Protein

Workout Routine

Legs

Squats 3 sets of 6 reps

Leg Press Machine 3 sets of 6 reps

Cable Leg Press Machine 3 sets of 10 reps

Seated Leg Curl 3 sets of 6 reps

Leg Extension 3 sets of 6 reps

Standing Calf (Smith Machine) 3 sets of 6 reps

Sitting Calf (leg press machine) 3 sets of 6 reps

Standing Calf (cable machine) 3 sets of 6 reps

Sitting Calf (cable machine) 3 sets of 6 reps

Adductor 3 sets of 10 reps

Abductor 3 sets of 10 reps

Abs

Total Abdominal (cable machine) 3 sets of 10 reps

Abdominal Crunch (cable machine) 3 sets of 10 reps

RESTDAY

Chicken, broccoli, green beans and whole wheat pasta.

Breakfast

Shake: 60g Oatmeal and 40g Whey Protein

Lunch

200g Chicken, 50g Broccoli, 50g Green Beans and 100g Whole Wheat Pasta

Snack

Apple

Dinner

200g Salmon, 50g Cucumber, 50g Pepper and 50g Baby Spinach

Snack

30g Whey Protein

Workout Routine

REST DAY

BACK AND TRICEPS

Eggs and Oatmeal.

Breakfast

3 Eggs and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Lunch

200g Chicken, 50g Green Peas, 50g Corn, 50g Pepper and 125g Basmati Rice

Snack

30g Whey Protein

Dinner

200g Beef, 50g Onion, 50g Pepper, 50g Corn and 25g Halloumi

Snack

30g Whey Protein

Workout Routine

Back

Bent Over Barbell Row 3 sets of 6 reps

Deadlift 3 sets of 6 reps

Behind the Neck Lat Pulldown 3 sets of 6 reps

Cable Crossover Pulldown 3 sets of 6 reps

Triceps

Triceps Pushdown Rope 3 sets of 6 reps

Dumbbell Overhead Tricep Extension 3 sets of 6 reps 

Reverse Grip Triceps Pushdown 3 sets of 6 reps

One Arm Grip Tricep Pushdown 3 sets of 6 reps