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DAY 21
Todays Workout:
Todays Meal Plan:
Muscle Gain
Pushups
Kettle Bell Swings
Seated Row
Reps:
Reps:
Sets:
Sets:
Reps:
Reps:
Reps:
Sets:
Sets:
Sets:
4
6
4
6
3
4
3
6
6
8
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
• Oatmeal
• Nuts/Seeds
• Mixed Fruit Smoothy
• Whole Wheat Turkey Toasted Sandwhich
(Good for pre workout)
• Chicken Breasts
• Sweet potato fries
• Green vegetables
• 0% Fat Greek Yog
• Handful of Almonds
• Lean Mince
• Green vegetables
• Rice cakes
• Cottage cheese
Leg Press
Shoulder Press
Reps:
Sets:
4
6
DB Bench Press
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