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01-07-2026– Lower Body & Glutes
1. Back Squat – 5×15 @ 65kg
2. Romanian Deadlift – 4×17 @ 60kg
3. Step-Ups – 3×18 each leg holding 14kg kettlebells
4. Hip Thrust / Glute Bridge – 4×20 @ 80kg
5. Face Pulls – 3×20 @ 15kg cable
Breakfast:
- Scrambled eggs (2 eggs) with spinach and whole grain toast (1 slice)
Snack:
- Orange with a handful of walnuts
Lunch:
- Lentil soup with mixed greens and chicken breasts
Snack:- Bell pepper slices and carrots with guacamole (4 tbsp)
Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans
1. Back Squat – 5×15 @ 65kg
2. Romanian Deadlift – 4×17 @ 60kg
3. Step-Ups – 3×18 each leg holding 14kg kettlebells
4. Hip Thrust / Glute Bridge – 4×20 @ 80kg
5. Face Pulls – 3×20 @ 15kg cable
Breakfast:
- Scrambled eggs (2 eggs) with spinach and whole grain toast (1 slice)
Snack:
- Orange with a handful of walnuts
Lunch:
- Lentil soup with mixed greens and chicken breasts
Snack:- Bell pepper slices and carrots with guacamole (4 tbsp)
Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans
