BACK AND TRICEPS

Chicken Salad!

Breakfast

7 Egg Whites and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Lunch

200g Beef, 100g Broccoli and 150g Potato

Snack

30g Whey Protein

Dinner

200g Chicken and 300g Salad

Snack

30g Whey Protein

Workout Routine

Back

Bent Over Barbell Row 3 sets of 5 reps

Deadlift 3 sets of 5 reps

Lat Pulldown 3 sets of 5 reps

Bent Over Dumbbell Row  3 sets of 5 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 5 reps