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  • Legs: Steady State Cardio x5 Mins

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    jytfkuyu
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    This document provides a weekly food plan and workout routine focused on gaining strength and muscle through healthy eating and varied full-body exercises. The food plan consists of balanced meals with lean proteins, complex carbs, fruits and vegetables at each meal. The workout routine splits the body into focused muscle groups each day, incorporating both cardio and weight training exercises for each group, including legs, chest, back, shoulders and abs over the course of the week.

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    build muscle, lose weight plan, female

    Original Title

    Gains

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    This document provides a weekly food plan and workout routine focused on gaining strength and muscle through healthy eating and varied full-body exercises. The food plan consists of balanced meals with lean proteins, complex carbs, fruits and vegetables at each meal. The workout routine splits the body into focused muscle groups each day, incorporating both cardio and weight training exercises for each group, including legs, chest, back, shoulders and abs over the course of the week.

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    © All Rights Reserved
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    9 views1 page

    Legs: Steady State Cardio x5 Mins

    Uploaded by

    jytfkuyu
    This document provides a weekly food plan and workout routine focused on gaining strength and muscle through healthy eating and varied full-body exercises. The food plan consists of balanced meals with lean proteins, complex carbs, fruits and vegetables at each meal. The workout routine splits the body into focused muscle groups each day, incorporating both cardio and weight training exercises for each group, including legs, chest, back, shoulders and abs over the course of the week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    Download as docx, pdf, or txt
    of 1

    Strong Gains - Happy Exercises

    Food Plan Workout Routine

    Breakfast Monday
    100g oats Legs: Steady state cardio x5 mins,
    15g peanut butter Leg extensions,
    Banana Squats,
    1 scoop protein/2 egg whites Leg press,
    Deadlifts

    Lunch Tuesday
    100g brown rice/pasta Chest & tris: Sprints x12 mins,
    100g chicken/fish/turkey Incline chest flies,
    100g vegetables Incline chest press,
    Berries Incline smith press,
    Tricep extensions,
    Snack Skull crushers,
    250g sweet potato Incline barbell close grip press
    100g chicken/fish/turkey
    100g vegetables Wednesday
    Back & bis: Sprints x12 mins,
    Dinner T-bar row,
    100g brown rice/pasta Bent-over bar-bell alternated grip
    100g chicken/fish/turkey rows,
    100g vegetables Lat pull downs,
    1 square dark chocolate Sitting bicep curls,
    Easy bar curls,
    Hammer curls,
    x2 cups of tea per day Bent over dumb-bell flies
    or
    x1 coffee Thursday
    Legs: Sprints x12 mins,
    Lots of water  Dumb-bell lunges,
    fruit teas Smith lunges,
    Weighted hip thrusts,
    Smith squats

    Friday
    Shoulders & abs: Sprints x12 mins,
    Butt-ups,
    Lat raises,
    Shoulder press,
    Dumb-bell shrugs,
    Face pulls

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