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DAY 1

Todays Workout:

Todays Meal Plan:

Muscle Gain

Barbell Curl -ss- Rope Extensions

Seated Row -ss- Single Arm Row

Squat

Smith Shoulder Press

Lat Pull Downs -ss- Pushups

Reps:

Reps:

Sets:

Sets:

Reps:

Reps:

Reps:

Sets:

Sets:

Full Body

Sets:

3

8 Each

4

8 Each

4

3

4

8

10

8 Each

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

HOME

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• 2 Eggs scrambled.

• 2 Slices of wholemeal        toast  with 1/2 avocado.

 

• 2 Rice cakes with 2 tbsp      of nut butter.

• 1 Bananna 

(Good for pre workout)

• 250g Chicken breast.

• 100g Sweet potato.

• 2 Servings of green veg.

• Large glass of water.

• 60g Oatmeal mixed with 1 scoop of whey protein.

• Handful of almonds. 

(Good for post workout)

• 1 Yolk and 2 egg white                 omelete.

• Filling: Diced chicken,            mushrooms and spinach.

• Whey protein shake with    almond milk.

• 50g Cottage cheese on a

   rice cake.

   Exercise Bike Intervals 

( 30 secs ON 30 secs OFF)

Mins:

15

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