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DAY 1

Todays Workout:

Todays Meal Plan:

Muscle Gain

Barbell Curl

Bench Press

Seated Row

Bent Over Rows

                           Shoulder Press

Reps:

Reps:

Sets:

Sets:

Reps:

Reps:

Reps:

Sets:

Sets:

UPPER BODY

Sets:

3

8 

3

12

2

3

3

10

5

5

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

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• 3 Eggs scrambled.

• 2 Slices of wholemeal        toast  with avocado.

• 3 Rice cakes 

• 50g Nut Butter

• 1 Bananna 

(Good for pre workout)

• 300g Chicken breast.

• 200g Sweet potato.

• 2 Servings of green veg.

• Whey protein shake.

• 60g Oatmeal

• 2 Scoops of Protein

• Handful of walnuts 

(Good for post workout)

• 2 Yolk and 3 egg white                 omelete.

• 200g Diced chicken

• Mushrooms and spinach.

• 1 Scoop Whey protein • Almond milk.

• Handful of nuts.

Exercise Bike 

Mins:

15

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