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