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DAY 1
Todays Workout:
Todays Meal Plan:
Muscle Gain
Dumbbell Bench Press
Squat
Dumbbell Shoulder Press
Seated Row -ss- Lat Pull Down
Reps:
Reps:
Sets:
Sets:
Reps:
Reps:
Reps:
Sets:
Sets:
Sets:
3
8
4
8
4
3
3
8
8
8
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
• 3 Eggs scrambled.
• 2 Slices of wholemeal toast with avocado.
• 60g 0%Fat Greek Yoghurt
• 3 Rice cakes with 2 tbsp of nut butter.
• 1 Bananna
(Good for pre workout)
• 200g Chicken breast.
• 100g Quinoa.
• 2 Servings of green veg.
• Whey protein shake.
• 60g Oatmeal mixed with 1 scoop of whey protein.
• Handful of almonds.
(Good for post workout)
• 1 Yolk and 3 egg white omelete.
• Filling: Diced chicken, mushrooms and spinach.
• Whey protein shake with almond milk.
• 40g cottage cheese on a
rice cake.
Exercise Bike Intervals
Mins:
10
Barbell Row
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