BACK AND TRICEPS

Chicken, green peas, corn, pepper, jalapeno, basmati rice.

Breakfast

6 Egg Whites and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Lunch

200g Chicken, 50g Green Peas, 50g Corn, 50g Pepper, 50g Jalapeno and 125g Basmati Rice

Snack

30g Whey Protein

Dinner

200g Vegetarian Dumplings and 300g Salad

Snack

30g Whey Protein

Workout Routine

Back

Lat Machine 5 sets of 3 reps

Cable Machine Pull-Down 5 sets of 3 reps

Cable Crossover Pull-Down 4 sets 20,18,16,14 reps

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

Lower Back Machine 4 sets 20,18,16,14 reps

Triceps

Cable Push-Down 5 sets of 3 reps

Close-Grip Barbell Bench Press 5 sets of 3 reps

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

Triceps Pushdown - Straight Bar Attachment 

4 sets 20,18,16,14 reps

Smith Machine Scull Crushers 4 sets of 20 reps