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DAY 13
Todays Workout:
Todays Meal Plan:
Muscle Gain
Lateral Raise
Barbell Press
Shoulder press
Reps:
Sets:
Sets:
Reps:
Reps:
Reps:
Sets:
Sets:
Sets:
4
4
6
4
4
3
6
6
8
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
• Oatmeal
• Scoop of Protein
• Handful of Nuts
• 0% Fat Greek Yoghurt
• Handful of nuts
• 1 tbsp Honey
(Good for pre workout)
• White Fish Fillets.
• Brown Rice.
• 2 Servings of green veg.
• Whey protein shake.
• 2 Rice cakes
• Nut Butter
(Good for post workout)
• Chicken Salad
• Vineagarette sauce
• Whole Wheat crutons
DB Shruggs
Dumbbell front raise
KettleBell press
• Bananna
• Peanut butter
Reps:
Sets:
3
8
6
Reps:
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