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DAY 1
Todays Workout:
Todays Meal Plan:
Muscle Gain
Barbell Curl -ss- Skull Crushers
Bench Press -ss- DB Fly
Seated Row -ss- Lat Pull Down
Reps:
Reps:
Sets:
Sets:
Reps:
Reps:
Reps:
Sets:
Sets:
Sets:
3
8 Each
4
6
3
3
3
8
10
8
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
• 3 Eggs scrambled.
• 3 Slices of wholemeal toast with 1/2 avocado.
• Whey protein shake.
• 3 Rice cakes with 2 tbsp of nut butter.
• 40g Cottage cheese
(Good for pre workout)
• 300g Chicken breast.
• 150g Brown rice.
• 2 Servings of green veg.
• Whey protein shake.
• 60g Oatmeal mixed with 1 scoop of whey protein.
• 40g Peanut Butter.
(Good for post workout)
• 150g White fish fillets.
• 5 Asparagus spears.
•100g Sweet potato.
• Whey protein shake with almond milk.
• Handful of almonds.
• Large glass of water.
Exercise Bike Intervals
Mins:
10
DB Shoulder Press
Deadlifts
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