Diet Routine
Warm water with lemon and apple cider vinegar
Meal 1 (Breakfast)
Protein pancake+ Black coffee
Pancake-( 1 Scoop whey+ 1 Banana +1 Egg)
Meal 2
3 whole Eggs+ 2 Bread slices + Curd+ Veggies + Fish oil + multivitamin
Meal 3
150 gm chicken made in bunch of spinach + rice + curd + fish oil tablet
Post workout protein shake +( vitamin c + b complex)
Meal 4
3 whole eggs + chapatti / rice + veggies.
Day 1 (Legs – quad focused)
Back squats
Front squats
Leg press
Lunges
Calves ( standing + seated)
Leg curl
Day 2
Chest+ Triceps
Chest
Decline bench press
Flat bench press/ machine press
Incline D/B press or incline machine press
Cable cross over
TRICEPS
Close grip decline press
Parallel bar dips
Cable push down
DAY 3 BACK N BICEPS
Conventional dead lifts
Bent over rows
Lat pull-down
Machine high rows
Assisted chin ups
D/B shrugs
BICEPS
D/B bicep curls
D/B hammer curls
Reverse cable curls
DAY 5 legs ( Hamstring and Glutes focused)
Back squats
Reverse hack squats
Sumo d/b squats
Stiff leg dead lifts
Hip thrusts
Leg curls.
Day 6 SHOULDERS
Overhead press
D/B lateral raises
Machine lateral raises
Frontal raises
Reverse peck deck
External D/B rotation
DAY 7 REST
- Diet
-
Diet Routine
Warm water with lemon and apple cider vinegar
Meal 1 (Breakfast)
Protein pancake+ Black coffee
Pancake-( 1 Scoop whey+ 1 Banana +1 Egg)
Meal 2
3 whole Eggs+ 2 Bread slices + Curd+ Veggies + Fish oil + multivitamin
Meal 3
150 gm chicken made in bunch of spinach + rice + curd + fish oil tablet
Post workout protein shake +( vitamin c + b complex)
Meal 4
3 whole eggs + chapatti / rice + veggies.
- Training
-
Day 1 (Legs – quad focused)
Back squats
Front squats
Leg press
Lunges
Calves ( standing + seated)
Leg curl
Day 2
Chest+ Triceps
Chest
Decline bench press
Flat bench press/ machine press
Incline D/B press or incline machine press
Cable cross over
TRICEPS
Close grip decline press
Parallel bar dips
Cable push down
DAY 3 BACK N BICEPS
Conventional dead lifts
Bent over rows
Lat pull-down
Machine high rows
Assisted chin ups
D/B shrugs
BICEPS
D/B bicep curls
D/B hammer curls
Reverse cable curls
DAY 5 legs ( Hamstring and Glutes focused)
Back squats
Reverse hack squats
Sumo d/b squats
Stiff leg dead lifts
Hip thrusts
Leg curls.
Day 6 SHOULDERS
Overhead press
D/B lateral raises
Machine lateral raises
Frontal raises
Reverse peck deck
External D/B rotation
DAY 7 REST