CHEST AND BICEPS

Falafel, lettuce, pepper, cucumber, black olives, pickles.

Breakfast

3 Eggs and 50g Oatmeal

 

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

 

Post-Workout

12g EAA and 5g Leucine

 

Lunch

200g Chicken, 50g Broccoli, 50g Mushrooms and 100g Basmati Rice

 

Snack

30g Whey Protein

 

Dinner

200g Falafel and 300g Salad

 

Snack

30g Whey Protein

 

 

Workout Routine

 

Chest 

Incline Barbell Bench Press 5 sets of 3 reps

Smith Machine Bench Press 4 sets 20,18,16,14 reps

Incline Bench Dumbbell Flyes 4 sets 20,18,16,14 reps

Pec-Deck Machine 4 sets 20,18,16,14 reps

Cable Cross-Over 4 sets 20,18,16,14 reps

 

Biceps 

EZ-Bar Curls 5 sets of 3 reps

Seated Preacher Curls 4 sets 20,18,16,14 reps

Dumbbell Hammer Curls 4 sets 20,18,16,14 reps

Cable Hammer Curls-Rope Attachment 4 sets 20,18,16,14 reps

Reverse EZ-Bar Cable Curls 4 sets 20,18,16,14 reps