21 Days Transformation Training

21Days Transformation training
HITT cardio 20mins to 30 mins
Squat 15R x 3 sets
Burpee 15R x 2 sets

Large Muscle
Alternative Leg Push Up  15R x 2 sets (Left and Right)
Bench Press 15R x 3 sets
cable cross chest pec 15R x 3 sets

Shoulders
Front Delt 12R x 3 sets
Shoulder rotation 12R x 3 sets
Rear Delt 12Rx 3 sets
3 pts plank for shoulder 1min

Nutrition
Pre-breakfast :two large cups of lemon water(min. 500ml)
Breakfast ~Oats, 2egg white and 1 egg yolk, banana,
Lunch-salad and pasta with light or white meats
Tea time: fruit..apple or banana
Dinner: half or an bowl rice with plenty of veggie
^Lemon warer is being alone with you all the time

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For more details:
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Tel:(852) 3521 1257