Thursday: Legs
1. Squats
- 4 sets of 15 reps (225 lbs)
2. Leg Press
- 4 sets of 15 reps (340 lbs)
3. Leg Curls
- 3 sets of 15 reps (110 lbs)
4. Leg Extensions
- 3 sets of 15 reps (130 lbs)
5. Calf Raises
- 4 sets of 15 reps (75 lbs)
20 minutes Cardio
Breakfast:
- Omelette: 4 eggs, spinach, mushrooms, tomatoes, and 1/2 cup shredded cheese
- Whole grain toast: 2 slices
- Avocado: 1/2 avocado
Morning Snack:
- Greek yogurt: 1 cup with honey and a handful of mixed nuts
Lunch:
- Grilled chicken breast: 8 oz
- Quinoa: 1 cup cooked
- Mixed vegetables: steamed broccoli, carrots, and bell peppers
Afternoon Snack:
- Protein shake: 1 scoop whey protein, 1 banana, 1 cup almond milk, and 1 tbsp peanut butter
Dinner:
- Salmon fillet: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed
Evening Snack:
- Cottage cheese: 1 cup with pineapple chunks
1. Squats
- 4 sets of 15 reps (225 lbs)
2. Leg Press
- 4 sets of 15 reps (340 lbs)
3. Leg Curls
- 3 sets of 15 reps (110 lbs)
4. Leg Extensions
- 3 sets of 15 reps (130 lbs)
5. Calf Raises
- 4 sets of 15 reps (75 lbs)
20 minutes Cardio
Breakfast:
- Omelette: 4 eggs, spinach, mushrooms, tomatoes, and 1/2 cup shredded cheese
- Whole grain toast: 2 slices
- Avocado: 1/2 avocado
Morning Snack:
- Greek yogurt: 1 cup with honey and a handful of mixed nuts
Lunch:
- Grilled chicken breast: 8 oz
- Quinoa: 1 cup cooked
- Mixed vegetables: steamed broccoli, carrots, and bell peppers
Afternoon Snack:
- Protein shake: 1 scoop whey protein, 1 banana, 1 cup almond milk, and 1 tbsp peanut butter
Dinner:
- Salmon fillet: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed
Evening Snack:
- Cottage cheese: 1 cup with pineapple chunks
