DAY 2 – LEGS + CORE
Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs
Breakfast:
- Oatmeal (1 cup cooked oats)
- 1 scoop protein mixed in
- Chopped apple + cinnamon
- Walnuts (1 tbsp)
Snack (Pre-workout):
- Rice cakes (2) with almond butter
- Black coffee
Lunch (Post-workout):
- Ground turkey (6 oz)
- Sweet potato (1 medium)
- Sauteed green beans
- Avocado slices
Snack:
- Cottage cheese (1/2 cup)
- Pineapple chunks
Dinner:
- Lean steak (6 oz) or tofu
- Mixed veggie stir-fry
- Brown rice or cauliflower rice
- Soy-ginger sauce
Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs
Breakfast:
- Oatmeal (1 cup cooked oats)
- 1 scoop protein mixed in
- Chopped apple + cinnamon
- Walnuts (1 tbsp)
Snack (Pre-workout):
- Rice cakes (2) with almond butter
- Black coffee
Lunch (Post-workout):
- Ground turkey (6 oz)
- Sweet potato (1 medium)
- Sauteed green beans
- Avocado slices
Snack:
- Cottage cheese (1/2 cup)
- Pineapple chunks
Dinner:
- Lean steak (6 oz) or tofu
- Mixed veggie stir-fry
- Brown rice or cauliflower rice
- Soy-ginger sauce
