Sunday

FOOD

8 am Pulse pre workout 20g

Post workout - 2 scoops whey, protein bar(10g protein)

2 whole egg/cheese/wrap

pwo whey

3 Egg/cheese/butter



TRAINING


845-1030

Stepper- 5 minutes

Leg press - 50kg, 60kg, 70kg

Leg extensions

Bicep Curls

Hammer Curls- varying weights

Military shoulder press

(wide overhand)Pull downs - 4lg, 50kg,55kg

X-trainer

Evening session

Stepper - HIIT style

On swiss ball- Reverse and normal crunches

Weighted crunches

Hammer curls- heavy, low reps

Leg press - 60kg, 70kg

Pull downs - 45kg, 50kg, 55kg

Wide pull downs 45kg, 50kg

Back extension