LEGS AND ABS

 

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Lamb Steak, 100g Corn and 200g Basmati Rice

Meal 3

30g Whey Protein

Meal 4

200g Chicken and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Legs

Barbell Full Squat 3 sets - 10 reps

Leg Press 4 sets - 14,12,10,8 reps

 Leg Press Cable Machine (narrow stance) 4 sets - 14,12,10,8 reps

Seated Leg Curl 4 sets -14,12,10,8 reps

Leg Extension 4 sets - 14,12,10,8 reps

Cable Machine Standing Calf 4 sets - 14,12,10,8 reps

Cable Machine Seated Calf Raise 4 sets - 14,12,10,8 reps

Calf Press On The Cable Machine Leg Press 4 sets - 14,12,10,8 reps

Calf Press On The Leg Press 4 sets - 14,12,10,8 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Hanging Leg Raise 4 sets - 14,12,10,8 reps

Ab Crunch Machine 4 sets - 14,12,10,8 reps

BACK AND TRICEPS

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Beef, 100g Green Beans and 200g Basmati Rice

Meal 3

30g Whey Protein

Meal 4

200g Chicken Thighs and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Back

Rack Pull 4 sets - 14,12,10,8 reps

Smith Machine Bent Over Row 4 sets - 14,12,10,8 reps

Reverse Grip Lat Pulldown 4 sets - 14,12,10,8 reps

Wide Grip Pulldown Behind Neck 4 sets - 14,12,10,8 reps

Seated Cable Row 4 sets - 14,12,10,8 reps

Triceps

Triceps Pushdown with EZ-Bar 4 sets - 14,12,10,8 reps

Triceps Pushdown Reverse Grip with EZ-Bar 4 sets - 14,12,10,8 reps

One Arm Triceps Pushdown 4 sets - 14,12,10,8 reps

Triceps Pushdown With Rope 4 sets - 14,12,10,8 reps

Triceps Overhead Extension with Rope 4 sets - 14,12,10,8 reps

CHEST AND BICEPS

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Chicken, 100g Pepper and 200g Whole Wheat Pasta

Meal 3

30g Whey Protein

Meal 4

200g Tuna  and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Chest

Cable Machine Chest Press 4 sets - 14,12,10,8 reps

Cable Machine Pectoral 4 sets - 14,12,10,8 reps

Cable Machine Chest Incline 4 sets - 14,12,10,8 reps

Around The World 4 sets - 14,12,10,8 reps

Dips 4 sets - 14,12,10,8 reps

Biceps

Barbell Curl 4 sets - 14,12,10,8 reps

Alternate Hammer Curl 4 sets - 10 reps

Cable Hammer Curl With Rope 4 sets - 14,12,10,8 reps

Reverse EZ-Bar Preacher Curl 4 sets - 14 reps

Cable Ez-Bar Curl 4 sets - 14,12,10,8 reps

SHOULDERS

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Chicken, 100g Pepper and 200g Basmati Rice

Meal 3

30g Whey Protein

Meal 4

200g Tuna, 100g Asparagus and 200g Potato

Meal 5

30g Whey Protein

Workout Routine

Shoulders

Smith Machine Shoulder Press 4 sets - 14,12,10,8 reps

Smith Machine Pres Behind Neck 4 sets - 14,12,10,8 reps

Side Lateral Raise 4 sets - 14,12,10,8 reps

Front Dumbbell Raise 4 sets - 14,12,10,8 reps

Internal Rotation With Cable 4 sets - 15 reps

Smith Machine Shrug 4 sets - 14,12,10,8 reps

Smith Machine Upright Row 4 sets - 14,12,10,8 reps

Bent Over Rear Delt Raise 4 sets - 14,12,10,8 reps

Cable Rear Delt 4 sets - 14,12,10,8 reps

External Rotation With Cable 4 sets - 15 reps

LEGS AND ABS

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Beef, 200g Sweet Potato, 50g Onion and 50g Pepper

Meal 3

30g Whey Protein

Meal 4

200g Chicken, 100g Bulgur and 200g Salad

Meal 5

30g Whey Protein

Workout Routine

Legs

Barbell Full Squat 3 sets - 10 reps

Leg Press 4 sets - 14,12,10,8 reps

 Leg Press Cable Machine (narrow stance) 4 sets - 14,12,10,8 reps

Lying Leg Curl 4 sets -14,12,10,8 reps

Leg Extension 4 sets - 14,12,10,8 reps

Cable Machine Standing Calf 4 sets - 14,12,10,8 reps

Cable Machine Seated Calf Raise 4 sets - 14,12,10,8 reps

Calf Press On The Cable Machine Leg Press 4 sets - 14,12,10,8 reps

Calf Press On The Leg Press 4 sets - 14,12,10,8 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Hanging Leg Raise 4 sets - 14,12,10,8 reps

Ab Crunch Machine 4 sets - 14,12,10,8 reps

BACK AND TRICEPS

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

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

Meal 3

30g Whey Protein

Meal 4

200g Chicken Thighs and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Back

Cable Machine Pulldown  4 sets - 14,12,10,8 reps

Wide Grip Lat Pulldown 4 sets - 14,12,10,8 reps

Straight Arm Pulldown 4 sets - 14,12,10,8 reps

Cable Machine Lat Pulldown 4 sets - 14,12,10,8 reps

Cable Machine Lower Back 4 sets - 14,12,10,8 reps

Triceps

Triceps Pushdown with EZ-Bar 4 sets - 14,12,10,8 reps

Triceps Pushdown Reverse Grip with EZ-Bar 4 sets - 14,12,10,8 reps

Dumbbell One Arm Triceps Extension 4 sets - 14,12,10,8 reps

Seated Overhead EZ-Bar Triceps Extension 4 sets - 14,12,10,8 reps

Triceps Pushdown with Rope 4 sets - 14,12,10,8 reps

CHEST AND BICEPS

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Chicken, 50g Onion and 200g Potato

Meal 3

30g Whey Protein

Meal 4

200g Beef and 150g Asparagus

Meal 5

30g Whey Protein

Workout Routine

Chest

Barbell Incline Bench Press 4 sets - 14,12,10,8 reps

Machine Chest Incline 4 sets - 14,12,10,8 reps

Machine Chest Press 4 sets - 14,12,10,8 reps

Cable Machine Pectoral 4 sets - 14,12,10,8 reps

Incline Cable Flye 4 sets - 14,12,10,8 reps

Biceps

Preacher Curl 4 sets - 14,12,10,8 reps

Preacher Dumbbell Curl 4 sets - 14,12,10,8 reps

Cable Hammer Curl With Rope 4 sets - 14,12,10,8 reps

Reverse Cable Curl 4 sets - 14,12,10,8 reps

Barbell Cable Curl 4 sets - 14,12,10,8 reps