Leg Day

1. Squats

-Barbell Squats 4 sets 4-6 reps

-Leg Press 3 sets 12-15 reps

-Leg Extension 3 sets 20 reps

2. Deadlift

Barbell Deadlift 4 sets 8-10 reps

3. Hamstrings

Lying leg curls 3 sets 12-15 reps

Seated Leg Curl 3 sets 10-12 reps

4. Calves

Standing Calf Raises 4 sets 10-12 reps

Seating Calf Raises 4 sets 20 reps

This particular type of workout will make your legs looking good for both man and woman. Make sure to limit your in between rest and focus on the workout. Keep in mind to keep your back straight and always workout with the full motion. Drink water in between sets.

Protein Supplements

Whey Protein

Whey protein is great for people who are just trying to get those extra protein in their system without gaining any ounce of fat. Although it costs more than any other supplements it is one of the most popular and most commonly used by people who are trying to gain muscle. I recommend people to drink why protein before and after work outs.

Weight Gainer Protein

This particular protein is for people who are trying to gain weight. This protein protein provides protein needed for recovery and extra carbs for weight gain. I recommend this for people who has high metabolism after an intense workout. Drink this type of protein throughout the day and after workouts.

Beef, Soy, Egg Protein Supplements

These three types of protein are rarely used but often used by people who are allergic to whey protein. I recommend people to use these type of proteins if you are not able to obtain protein from meat. Different type of brand of these proteins provide different types of recommended intake.

Chest Day

  You only have to be at the gym three times a week and today is chest day. Man and woman can benefit in working out your chest area and it is a great way to stay and look fit. Start your workout with a light cardio twenty minutes before hitting those weights. When your twenty minutes is up head to the dead weights then follow that with machines. You could use dumbbells or the 45-bars which ever one you prefer. Remember to use a reasonable amount of weight. Use the flat bench with the weights resting on your knees and slowly lay down flat on your back. While motioning backwards use the the momentum and your knees to start up position. This method will help you prevent pulled muscle. Each chest workout should come in 3s. 3 12-rep workouts, 3 sets, and 3 different muscle. After chest you can now do triceps following the 3s-step. When you are done with triceps you can now do a little more cardio such as working out your abs.

Good Source Of Protein

 

A good source of protein can be achieved either from foods or supplements. I recommend to get protein from both. Protein intake should be consumed daily and increased when going to the gym. Protein is good with muscle recovery after workouts. Good sources of protein are from fish, meat, and nuts. If consuming protein from meat, I recommend  a size of a deck of cards with protein supplements daily. Protein from fish is also a good source because they are low in fat and cholesterol. Consume about a medium size fillet daily with protein supplement. Nuts is a good source of protein and could be eaten for snacks for sources of protein and healthy fats.