June 28/Lower Body
1. Barbell Squats
- Warm-up: 2 sets of 10 reps with 135 lbs
- Working sets: 4 sets of 8 reps with 225 lbs
2. Romanian Deadlifts
- 3 sets of 8 reps with 185 lbs
3. Leg Press
- 3 sets of 10 reps with 400 lbs
4. Bulgarian Split Squats
- 3 sets of 10 reps per leg with 135 lbs
![IMG-20240627-WA0007.jpg IMG-20240627-WA0007.jpg](https://www.musclechemistry.com/forums/data/attachments/9/9657-0ee4b1d18def4f303e978a5d1481bca7.jpg)
![IMG-20240627-WA0006.jpg IMG-20240627-WA0006.jpg](https://www.musclechemistry.com/forums/data/attachments/9/9658-88f74460e05ce4af0cb56a37209017fb.jpg)
5. Leg Curls
- 3 sets of 12 reps with 90 lbs
6. Standing Calf Raises
- 3 sets of 15 reps with 150 lbs
7. Core: Planks
- 3 sets of 60 seconds
Breakfast
- Smoothie bowl (blend 1 banana, 1/2 cup Greek yogurt, 1/2 cup spinach, 1/2 cup berries) topped with granola (1/4 cup) and chia seeds (1 tbsp)
Snack
- Hard-boiled eggs (2)
Lunch
- Grilled turkey breast (6 oz) with wild rice (1 cup) and mixed vegetable salad with olive oil dressing (2 tbsp)
- Hummus (1/4 cup) with bell pepper strips (1 cup)
Snack
- Apple slices (1 medium) with almond butter (2 tbsp)
Dinner
- Baked cod (6 oz) with sweet potato (1 large) and a side of sautéed spinach with garlic (1 cup)
- Side of quinoa salad (1 cup)
Snack (for muscle gain)
- Greek yogurt (1 cup) with honey (1 tbsp) and walnuts (1/4 cup)