BACK AND TRICEPS

Dumplings and Salad.

Breakfast

3 Eggs and 50g Chicken Bacon

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Lunch

200g Chicken, 100g Asparagus and 100g Basmati Rice

Snack

30g Whey Protein

Dinner

200g Dumplings and 300g Salad

Snack

30g Whey Protein

Workout Routine

Back

T-Bar Row 3 sets of 5 reps

Deadlift 3 sets of 5 reps

Lat Pulldown 3 sets of 5 reps

Straight-Arm Pulldown  3 sets of 10 reps

Triceps

Close-Grip Barbell Bench Press 3 sets of 5 reps

Cable Machine Triceps Press 3 sets of 5 reps

Triceps Pushdown EZ-Bar 3 sets of 5 reps

Cable Rope Triceps Extension 3 sets of 10 reps