Gym Exercises + High Protein Recipes
Build muscle • Burn fat • Eat smart • Train hard
Explore Recipes & WorkoutsIngredients: • 200g chicken breast • 150g cooked rice • Broccoli & spinach • ½ avocado • Garlic, olive oil, spices Instructions: 1. Season & grill chicken 2. Steam vegetables 3. Assemble bowl with rice & avocado 4. Drizzle olive oil
Ingredients: • 8 egg whites • 100g turkey breast • Spinach, tomato • Low-fat cheese Instructions: 1. Sauté turkey & veggies 2. Pour egg whites 3. Fold omelette 4. Top with cheese
Ingredients: • 180g salmon fillet • 1 medium sweet potato • Mixed greens • Olive oil & lemon Instructions: 1. Bake salmon & sweet potato 2. Assemble with greens 3. Drizzle lemon-olive oil dressing
Ingredients: • 1 scoop whey protein • 1 banana • 2 tbsp peanut butter • 300ml almond milk Instructions: 1. Blend all ingredients 2. Serve chilled
Chest • Shoulders • Triceps
Sets: 4 × Reps: 8-12 Rest: 90 seconds 1. Lie on bench 2. Grip bar wider than shoulders 3. Lower to chest 4. Push up explosively
Back • Legs • Core
Sets: 4 × Reps: 6-10 Rest: 2 minutes 1. Stand with feet hip-width 2. Grip barbell 3. Drive hips forward 4. Keep back straight
Quads • Glutes • Hamstrings
Sets: 4 × Reps: 8-12 Rest: 90 seconds 1. Bar on upper back 2. Feet shoulder-width 3. Squat down until thighs parallel 4. Drive up through heels
Back • Biceps • Shoulders
Sets: 4 × Reps: 6-10 Rest: 60 seconds 1. Grip bar overhand 2. Pull body up until chin over bar 3. Lower slowly