Day 4 of 21 (Self training)

The Workout - 

 

3 sets of bicep curls (8 reps) - 25/30/35

superset - 45/40/35

3 sets of tricep extensions (8 reps)

6 sets of lat pull-press

6 sets of chest press 100/110/120

6 sets of shoulder press 100/110/120

 

Meals

6.30 am - banana + water

8.15 am - 1 scoop whey with water + greek yogurt

12.00 pm - turkey burger with spinach

2:00 pm - 2 egg omelette
4:00 pm - carrots, broccoli and stir fry
7:00 pm - kashi cereal in almond milk

8.15 pm - turkey keema with 2 roti

10.30 pm - casein


Total:
Calories: 1963

Carbs:161
Fat:55
Protein:179