The path to a toned and slim figure is often a tricky one. Go about achieving your dream bikini body the right way with our pro training and meal plan, designed to help you reach optimum levels faster.

TRAINING PROGRAM

Day 1:

20 mins stepper

4 x 15 ab crunches

4 x 15 leg raises

4 x 15 leg extensions 

4 x 15 abductor

4 x 15 squats

4 x 15 lunges

4 x 15 leg press

 

Day 2:

15 mins incline walk

4 x 15 seated rows

4 x 15 lat pulldowns

4 x 25 hyperextensions

4 x 20 deadlifts

5 x 15 shoulder press

4 x 15 dips

 

Day 3:

20 mins bike

5 x 25 abductor

4 x 15 press ups

4 x 15 chest press

5 x 15 bicep curls

3 x 15 preacher curls

4 x 20 ab crunches

 

Day 4:

20 mins stepper

2 x 25 hyper extensions

4 x 15 squats

5 x 15 shoulder press

4 x 15 triceps push down

4 x 15 dips

15 mins rower

 

MEAL PLAN:

Meal 1: 1 serving SHRED & BURN AMPLIFIED, 30g oats, half a grapefruit or 1 small banana, 1 serving WHEY-TP AMPLIFIED

Meal 2: 30g rice or brown pasta (uncooked dry weight), 140g (cooked weight) chicken, turkey, beef or fish, broccoli or green salad, 1 serving BCAA AMPLIFIED

Pre-workout: 2-4 scoops MUSCLE RUSH AMPLIFIED

Post-workout: 1 serving MUSCLE REHAB AMPLIFIED

20 mins after: 1 serving BUILD & BURN AMPLIFIED

Meal 3: 30g rice or brown pasta (uncooked dry weight), 140g (cooked weight) chicken, turkey, beef or fish, broccoli or green salad, 1 serving BCAA AMPLIFIED

Meal 4: 45g sweet potato, 140g (cooked weight) chicken, turkey, beef or fish, 1 serving BCAA AMPLIFIED

Meal 5: 100g cottage cheese

 

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