SHOULDERS

Pulled chicken, olives, tomato, red onion, cucumber, pepper, lettuce.

Breakfast

3 Eggs, 80g Chicken and Homemade Juice

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

200g Lamb Chop, 200g Potato and 100g Broccoli

Snack

30g Whey Protein

Dinner

200g Pulled Chicken and 300g Salad: olives, tomato, red onion, cucumber, pepper and lettuce

Snack

30g Whey Protein

Workout Routine

Shoulders

Standing Barbell Military Press 5 sets of 3 reps

Smith Machine Shoulder Press Behind the Neck 4 sets - 20,18,16,14 reps

Cable Machine Shoulder Press 4 sets - 20,18,16,14 reps

Delts Machine 4 sets - 20,18,16,14 reps

Standing Cable Rope Front Raise 4 sets - 20, 18,16,14 reps

Barbell Shrugs 5 sets of 3 reps

Upright Barbell Row 4 sets of 10 reps

Behind the Back Smith Machine Shrugs 4 sets - 20,18,16,14 reps

Overhead Rear Delt Cable Flyes 4 sets - 20,18,16,14 reps

Cable Rope Rear Delt Row 4 sets - 20,18,16,14 reps