SHOULDERS

Falafel, salad and rice.

Breakfast

3 Eggs and 80g Chicken Bacon

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

Falafel, Salad and Basmati Rice

Snack

30g Whey Protein

Dinner

200g Minced Beef and 300g Salad: Olives, Onion, Cucumber, Pepper and Lettuce

Snack

30g Whey Protein

Workout Routine

Shoulders

Standing Barbell Military Press 3 sets of 5 reps

Smith Machine Shoulder Press 5 sets of 3 reps

Dumbbell Shoulder Press 4 sets - 20,18,16,14 reps

Front Dumbbell Raise 4 sets of 10 reps

Seated Dumbbell Flyes 4 sets of 15 reps

Dumbbell Shrugs 3 sets of 5 reps

Upright Barbell Row 4 sets of 10 reps

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

Rear Delt Cable Flyes 4 sets of 10 reps

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