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DAY 9
Todays Workout:
Todays Meal Plan:
Muscle Gain
Single Arm Rows
Wide Pull Down
Bent Over Rows
Reps:
Reps:
Sets:
Sets:
Reps:
Reps:
Reps:
Sets:
Sets:
Sets:
4
6
4
6
3
4
3
6
8
8
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
• Omelet
• Mixed vegetables
• Slice of whole wheat Toast
• 2 Rice cakes
• Nut Butter
• 1 Small apple.
(Good for pre workout)
• Tuna Salad
• Sweet potato
• 80g Oatmeal mixed with 1 scoop of whey protein.
• Handful of Nuts
(Good for post workout)
• Chicken Breast
• Brown Rice
• Green vegetables
• Rice cakes
• Cottage cheese
Rope Curls
Seated Rows
Dumbbell Curls
Reps:
Sets:
3
6
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