CHEST AND BICEPS

Minced beef, green peas, corn, pepper and basmati rice.

Breakfast

60g Chicken Bacon and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Lunch

200g Minced Beef, 100g Green Peas/Corn/Pepper and 125g Basmati Rice

Snack

30g Whey Protein

Dinner

200g Chicken and 300g Salad (lettuce, baby spinach, red onion, cucumber)

Snack

30g Whey Protein

Workout Routine

Chest

Incline Bench Press 3 sets of 6 reps

Cable Machine Chest Incline 3 sets of 6 reps

Cable Machine Pectoral 3 sets 6 reps

Dips 3 sets of 10 reps

Biceps

Dumbbell Hammer Curls 3 sets of 6 reps

EZ-Bar Curls(close grip) 3 sets of 6 reps

Cable Hammer Curls Rope Attachment 3 sets of 6 reps

Reverse Bar Cable Curls 3 sets of 6 reps

MEAL PREP

Minced Beef, Corn, Green Peas, Pepper, Potato and Basmati Rice.

Breakfast

Shake: 60g Oatmeal and 40g Whey Protein

Lunch

200g Beef and 300g Salad

Snack

30g Whey Protein

Dinner

200g Chicken and 300g Salad

Snack

30g Whey Protein

Workout Routine

REST DAY

 

BULK MEAL

Lamb Sandwich.

Breakfast

Shake: 60g Oatmeal and 40g Whey Protein

Snack

Apple and Banana

Lunch

200g Tuna and 300g Salad

Dinner

Lamb Sandwich

Snack

30g Whey Protein

Workout Routine

REST DAY

SHOULDERS

Falafel, salad and rice.

Breakfast

3 Eggs and 80g Chicken Bacon

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

Falafel, Salad and Basmati Rice

Snack

30g Whey Protein

Dinner

200g Minced Beef and 300g Salad: Olives, Onion, Cucumber, Pepper and Lettuce

Snack

30g Whey Protein

Workout Routine

Shoulders

Standing Barbell Military Press 3 sets of 5 reps

Smith Machine Shoulder Press 5 sets of 3 reps

Dumbbell Shoulder Press 4 sets - 20,18,16,14 reps

Front Dumbbell Raise 4 sets of 10 reps

Seated Dumbbell Flyes 4 sets of 15 reps

Dumbbell Shrugs 3 sets of 5 reps

Upright Barbell Row 4 sets of 10 reps

Behind the Back Smith Machine Shrugs 4 sets - 20,18,16,14 reps

Rear Delt Cable Flyes 4 sets of 10 reps

Cable Rope Rear Delt Row 4 sets - 20,18,16,14 reps

LEGS AND ABS

Eggs and Chicken bacon.

Breakfast

3 Eggs and 80g Chicken Bacon

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

200g Chicken, 100g Broccoli and 125g Basmati Rice

Snack

30g Whey Protein

Dinner

200g Kebab and 300g Salad

Snack

30g Whey Protein

Workout Routine

Legs

Squats 3 sets of 3 reps

Leg Press Machine 4 sets of 10 reps

Cable Leg Press Machine 4 sets - 20,18,16,14 reps

Seated Leg Curl 4 sets - 20,18,16,14 reps

Leg Extension 4 sets - 20, 18,16,14 reps

Standing Calf (barbell) 4 sets of 10 reps

Sitting Calf (leg press machine) 4 sets - 20,18,16,14 reps

Standing Calf (cable machine) 4 sets of 10 reps

Sitting Calf (cable machine) 4 sets - 20,18,16,14 reps

Adductor 3 sets of 10 reps

Abductor 3 sets of 10 reps

Abs

Total Abdominal (cable machine) 4 sets - 20,18,16,14 reps

Abdominal Crunch (cable machine) 4 sets - 20,18,16,14 reps

RESTDAY

Sushi 10 pieces.

Breakfast

Shake: 60g Oatmeal and 40g Whey Protein

Lunch

Sushi 10 pieces

Snack

55g Protein Bar

Dinner

200g Skagen Topping and 300g Mix Salad

Snack

30g Whey Protein

Workout Routine

REST DAY

BACK AND TRICEPS

Chicken, green peas, corn, pepper, jalapeno, basmati rice.

Breakfast

6 Egg Whites and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Lunch

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

Snack

30g Whey Protein

Dinner

200g Vegetarian Dumplings and 300g Salad

Snack

30g Whey Protein

Workout Routine

Back

Lat Machine 5 sets of 3 reps

Cable Machine Pull-Down 5 sets of 3 reps

Cable Crossover Pull-Down 4 sets 20,18,16,14 reps

Straight-Arm Pull-Down 4 sets 20,18,16,14 reps

Lower Back Machine 4 sets 20,18,16,14 reps

Triceps

Cable Push-Down 5 sets of 3 reps

Close-Grip Barbell Bench Press 5 sets of 3 reps

Triceps Pushdown - Rope Attachment 4 sets 20,18,16,14 reps

Triceps Pushdown - Straight Bar Attachment 

4 sets 20,18,16,14 reps

Smith Machine Scull Crushers 4 sets of 20 reps