BACK AND TRICEPS

Sushi 14 pieces.

Breakfast:

50g Turkey Bacon and 3 Eggs

Pre-Workout:

13g BCAA, 5g Creatine and 5g Glutamine

Post-Workout:

12g EAA and 5g Leucine

Lunch:

Sushi

Snack:

30g Whey Protein

Dinner:

200g Beef, corn, mozzarella and mushrooms

Snack:

30g Whey Protein

Workout Routine:

Back

Barbell Deadlift 5 sets of 3 reps

T-Bar Row 4 sets of 10 reps

Dumbbell Row 3 sets of 6 reps

Straight-Arm Pull-Down 4 sets 20,18,16,14 reps

Wide-Grip Lat Pull-Down 4 sets 20,18,16,14 reps

Triceps

Close-Grip Barbell Bench Press 5 sets of 3 reps

Triceps Pushdown-Rope Attachment 4 sets 20,18,16,14 reps

Cable Rope Overhead Triceps Extension 4 sets 20,18,16,14 reps

Dip Machine 4 sets 20,18,16,14 reps

Triceps Pushdown - V-Bar Attachment 4 sets 20,18,16,14 reps