SHOULDERS

Turkey burgers, bean mix and sweet potato.

Breakfast

60g Chicken Bacon and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

225g Turkey Burgers, 75g Bean Mix and 200g Sweet Potato

Snack

30g Whey Protein

Dinner

200g Chicken and 300g Salad: Celery, Onion, Cucumber, Pepper and Lettuce

Snack

30g Whey Protein

Workout Routine

Shoulders

Smith Machine Shoulder Press 3 sets of 6 reps

Dumbbell Shoulder Press 3 sets of 6 reps

Front Dumbbell Raise 3 sets of 6 reps

Seated Dumbbell Flyes 3 sets of 6 reps

Barbell Shrugs 3 sets of 6 reps

Upright Barbell Row 3 sets of 6 reps

Rear Delt Cable Flyes 3 sets of 6 reps

Cable Rope Rear Delt Row 3 sets of 6 reps