top of page
DAY 18
Todays Workout:
Todays Meal Plan:
Muscle Gain
Leg Press
DB Box Step Ups
Smith Squats
Reps:
Sets:
Sets:
Reps:
Reps:
Reps:
Sets:
Sets:
4
4
8
4
4
3
6
6
8
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
• Oatmeal
• Fresh Fruit
• Handful of Nuts
• 0% Fat Greek Yoghurt
• Handful of nuts
• 1 tbsp Honey
(Good for pre workout)
• Turkey Breast.
• Brown Rice.
• 2 Servings of green veg.
• Whey protein shake.
• Whole Wheat Turkey
Sandwhich
(Good for post workout)
• Ratatouille
• Whole Wheat Pasta
Glute Bridges
Hamstring Curls
Leg Extensions
• Bananna
• Peanut butter
Sets:
Reps:
6
Sets:
Reps:
3
8
bottom of page