SHOULDERS

Chicken wings, mozzarella, green olives and soy sauce.

 

Breakfast

70g Chicken and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

200g Chicken Breast, 100g mushrooms and 100g Basmati Rice

Snack

30g Whey Protein

Dinner

200g Chicken Wings, 50 Mozzarella and 50g Green Olives

Snack

30g Whey Protein

Workout Routine

Shoulders

Smith Machine Shoulder Press 3 sets of 6 reps

Smith Machine Behind the Neck Press 3 sets of 10 reps

Dumbbell Lateral Raise 3 sets of 6 reps

Front EZ-Bar Raise 3 sets of 6 reps

Dumbbell Shrugs 3 sets of 10 reps

Upright EZ-Bar Row 3 sets of 6 reps

Seated Bent Over Lateral Raise 3 sets of 6 reps

Cable Rope Rear Delt Row 3 sets of 6 reps