SHOULDERS

Beef, corn, onion, halloumi and pepper.

Breakfast

7 Egg Whites and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

200g Chicken Breast, 100g Green Peas and 100g Whole Wheat Pasta

Snack

30g Whey Protein

Dinner

200g Beef, 50g Corn, 50g Onion, 30g Halloumi and 50g Pepper

Snack

30g Whey Protein

Workout Routine

Shoulders

Smith Machine Shoulder Press 3 sets of 5 reps

Smith Machine Behind the Neck Press 3 sets of 10 reps

Dumbbell Lateral Raise 3 sets of 5 reps

Front Dumbbell Raise 3 sets of 6 reps

Barbell Shrugs 3 sets of 5 reps

Upright Barbell Row 3 sets of 5 reps

Seated Bent Over Lateral Raise 3 sets of 5 reps

Cable Rope Rear Delt Row 3 sets of 5 reps