SHOULDERS

Tuna Salad!

Meal 1

3 Eggs, 40g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Beef, 100 Asparagus and 200g Whole Wheat Pasta

Meal 3

30g Whey Protein

Meal 4

200g Tuna and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Shoulders

Standing Barbell Shoulder Press 4 sets - 14,12,10,8 reps

Standing Barbell Press Behind Neck 4 sets - 14,12,10,8 reps

Dumbbell Lateral Raise 4 sets - 14,12,10,8 reps

Front Dumbbell Raise 4 sets - 14,12,10,8 reps

Dumbbell Shrug 4 sets - 14,12,10,8 reps

Cable Upright EZ-Bar Row 4 sets - 14,12,10,8 reps

Cable Rear Delt Fly 4 sets - 14,12,10,8 reps

Cable Rope Rear Delt Row 4 sets - 14,12,10,8 reps

LEGS AND ABS

Chicken Spring Roll!

 

Meal 1

Shake: 40g Oatmeal, 30g Whey Protein and 3dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

Chicken Spring Roll with Rice

Meal 3

30g Whey Protein

Meal 4

200g Chicken and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Legs

Barbell Full Squat 3 sets - 5 reps

Leg Press 4 sets - 14,12,10,8 reps

 Leg Press Cable Machine (narrow stance) 4 sets - 14,12,10,8 reps

Leg Curl 4 sets -14,12,10,8 reps

Leg Extension 4 sets - 14,12,10,8 reps

Calf Press On The Leg Press Cable Machine 4 sets - 14,12,10,8 reps

Seated Calf Raise 4 sets - 14,12,10,8 reps

Smith Machine Calf Raise 4 sets - 14,12,10,8 reps

Calf Press On The Leg Press Machine 4 sets - 14,12,10,8 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Total Abdominal Machine 4 sets - 14,12,10,8 reps

Ab Crunch Machine 4 sets - 14,12,10,8 reps

BACK AND TRICEPS

Seafood Pie!

Meal 1

70g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Chicken Breast, 100g Green Beans and 200g Basmati Rice

Meal 3

30g Whey Protein

Meal 4

Seafood Pie, Avocado, Black Olives, Tomato and Ginger Sauce

Meal 5

30g Whey Protein

Workout Routine

Back

Cable Machine Pulldown 4 sets - 14,12,10,8 reps

Seated Cable Row 4 sets - 14,12,10,8 reps

Wide Grip Pulldown Behind Neck 4 sets - 14,12,10,8 reps

Straight Arm Pulldown 4 sets - 14,12,10,8 reps

Triceps

Triceps Pushdown with EZ-Bar 4 sets - 14,12,10,8 reps

Triceps Overhead Extension with EZ-Bar 4 sets - 14,12,10,8

Dumbbell Triceps Extension 4 sets - 14,12,10,8 reps

Close Grip Dumbbell Press 4 sets - 14,12,10,8 reps

CHEST AND BICEPS

Minced Turkey and Potato!

Meal 1

Shake: 40g Oatmeal, 30g Whey Protein and 3 dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Minced Turkey and 200g Potato

Meal 3

30g Whey Protein

Meal 4

200g Chicken and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Chest

Smith Machine Bench Press 4 sets - 14,12,10,8 reps

Smith Machine Incline Bench Press 4 sets - 14,12,10,8 reps

Incline Cable Chest Press 4 sets - 14,12,10,8 reps

Cable Iron Cross 4 sets - 14,12,10,8 reps

Biceps

Cable Hammer Curl Rope-Attachment 4 sets - 14,12,10,8 reps

Reverse Dumbbell Curl 4 sets - 14,12,10,8 reps

Preacher Dumbbell Curl 4 sets - 14,12,10,8 reps

Seated Alternate Hammer Curl - 14,12,10,8 reps

SHOULDERS

Falafel and Veggies!

Meal 1

3 Eggs, 40g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Beef, 100 Green Beans and 200g Basmati Rice

Meal 3

30g Whey Protein

Meal 4

200g Falafel and 300g Vegetables

Meal 5

30g Whey Protein

Workout Routine

Shoulders

Smith Machine Shoulder Press 4 sets - 14,12,10,8 reps

Smith Machine Press Behind Neck 4 sets - 14,12,10,8 reps

Dumbbell Lateral Raise 4 sets - 14,12,10,8 reps

Internal Rotation With Cable 4 sets - 14,12,10,8 reps

Dumbbell Shrug 4 sets - 14,12,10,8 reps

Upright EZ-Bar Row 4 sets - 14,12,10,8 reps

Cable Rear Delt Fly 4 sets - 14,12,10,8 reps

Cable EZ-Bar Rear Delt Row 4 sets - 14,12,10,8 reps

LEGS AND ABS

Yakiniku.

Meal 1

3 Eggs, 40g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

Yakiniku

Meal 3

30g Whey Protein

Meal 4

200g Chicken Breast and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Legs

Barbell Full Squat 3 sets - 5 reps

Leg Press 4 sets - 14,12,10,8 reps

Cable Machine Leg Press(narrow stance) 4 sets - 14,12,10,8 reps

Leg Curl 4 sets -14,12,10,8 reps

Leg Extension 4 sets - 14,12,10,8 reps

Standing Calf Raise 4 sets - 14,12,10,8 reps

Seated Calf Raise 4 sets - 14,12,10,8 reps

Smith Machine Calf Raise 4 sets - 14,12,10,8 reps

Calf Press On The Leg Press Machine 4 sets - 14,12,10,8 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Total Abdominal Machine 4 sets - 14,12,10,8 reps

Ab Crunch Machine 4 sets - 14,12,10,8 reps

BACK AND TRICEPS

Chicken, White Beans and Salad.

Breakfast

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Post-Workout

13g BCAA and 5g Leucine

Lunch

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

Snack

30g Whey Protein

Dinner

200g Chicken Thighs, 100g White Beans and 200g Salad

Snack

30g Whey Protein

Workout Routine

Back

Barbell Deadlift 4 sets - 14,12,10,8 reps

Bent Over Barbell Row 4 sets - 14,12,10,8 reps

Cable Machine Pulldown 4 sets - 14,12,10,8 reps

Straight Arm Pulldown 4 sets - 14,12,10,8 reps

Triceps

Triceps Pushdown 4 sets - 14,12,10,8 reps

Reverse Grip Triceps Pushdown 4 sets - 14,12,10,8 reps

Triceps Pushdown V-Bar Attachment 4 sets - 14,12,10,8 reps

Triceps Overhead Extension With Rope 4 sets - 14,12,10,8 reps

CHEST AND BICEPS

Minced Beef, Potato and Cabbage.

Breakfast

60g Oatmeal and 2 dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Lunch

200g Minced Beef, 200g Potato and 100g Cabbage

Snack

30g Whey Protein

Dinner

200g Tuna and 300g Salad

Snack

30g Whey Protein

Workout Routine

Chest

Barbell Bench Press 4 sets - 14,12,10,8 reps

Barbell Incline Bench Press 4 sets - 14,12,10,8 reps

Machine Chest Press 4 sets - 14,12,10,8 reps

Machine Chest Incline 4 sets - 14,12,10,8 reps

Biceps

Barbell Curls 4 sets - 14,12,10,8 reps

Preacher EZ-Bar Curls 4 sets - 14,12,10,8 reps

Dumbbell Hammer Curls 4 sets - 14,12,10,8 reps

Reverse Cable Curls 4 sets - 14,12,10,8 reps

SHOULDERS

Tuna Salad.

Breakfast

3 Eggs and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Lunch

200g Chicken Breast, 100 Pepper and 200g Whole Wheat Pasta

Snack

30g Whey Protein

Dinner

200g Tuna and 300g Salad

Snack

30g Whey Protein

Workout Routine

Shoulders

Smith Machine Shoulder Press 4 sets - 14,12,10,8 reps

Smith Machine Press Behind Neck 4 sets - 14,12,10,8 reps

Dumbbell Lateral Raise 4 sets - 14,12,10,8 reps

Front Cable Raise 4 sets - 14,12,10,8 reps

Barbell Shrugs Behind The Neck 4 sets - 14,12,10,8 reps

Upright Barbell Row 4 sets - 14,12,10,8 reps

Seated Bent Over Lateral Raise 4 sets - 14,12,10,8 reps

Cable Rope Rear Delt Rows 4 sets - 14,12,10,8 reps

LEGS AND ABS

Minced Beef, Green Beans and Whole Wheat Pasta.

 

Breakfast

3 Eggs and 100g Cottage Cheese

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Lunch

200g Minced Beef, 100g Green Beans and 200g Pasta

Snack

30g Whey Protein

Dinner

200g Salmon and 300g Salad

Snack

30g Whey Protein

Workout Routine

Legs

Squats 3 sets - 5 reps

Leg Press 4 sets - 10 reps

Cable Machine Leg Press(feet close) 4 sets - 14,12,10,8 reps

Leg Curl 4 sets -14,12,10,8 reps

Leg Extension 4 sets - 14,12,10,8 reps

Cable Machine Leg Press Calf 4 sets - 14,12,10,8 reps

Leg Press Sitting Calf 4 sets - 14,12,10,8 reps

Cable Machine Standing Calf 4 sets - 14,12,10,8 reps

Cable Machine Sitting Calf 4 sets - 14,12,10,8 reps

Adductor 3 sets - 10 reps

Abductor 3 sets - 10 reps

Abs

Cable Machine Total Abdominal 4 sets - 14,12,10,8 reps

Cable Machine Abdominal Crunch 4 sets - 14,12,10,8 reps

BACK AND TRICEPS

Turkey Burger Salad.

Breakfast

60g Oatmeal and 2 dl Milk

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Post-Workout

13g BCAA and 5g Leucine

Lunch

200g Beef, 100g Green Beans and 200g Potato

Snack

30g Whey Protein

Dinner

200g Turkey Burger and 300g Salad

Snack

30g Whey Protein

Workout Routine

Back

Wide Grip Lat Pulldown 4 sets - 14,12,10,8 reps

Seated Cable Row 4 sets - 14,12,10,8 reps

Cable Machine Pulldown 4 sets - 14,12,10,8 reps

Straight Arm Pulldown 4 sets - 14,12,10,8 reps

Triceps

Triceps Pushdown 4 sets - 14,12,10,8 reps

Reverse Grip Triceps Pushdown 4 sets - 14,12,10,8 reps

Triceps Pushdown V-Bar Attachment 4 sets - 14,12,10,8 reps

Triceps Overhead Extension With Rope 4 - 14,12,10,8 reps

CHEST AND BICEPS

Sushi

Breakfast

3 Eggs and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Lunch

Sushi

Snack

30g Whey Protein

Dinner

200g Chicken and 300g Salad

Snack

30g Whey Protein

Workout Routine

Chest

Machine Chest Press 4 sets - 14,12,10,8 reps

Machine Chest Incline 4 sets - 14,12,10,8 reps

Butterfly Pectoral 4 sets - 14,12,10,8 reps

Around the Worlds 4 sets - 10 reps

Biceps

EZ-Bar Curls 4 sets - 14,12,10,8 reps

Preacher EZ-Bar Curls 4 sets - 14,12,10,8 reps

Dumbbell Hammer Curls 4 sets - 14,12,10,8 reps

Reverse Cable Curls 4 sets - 14,12,10,8 reps

SHOULDERS

Kebab Salad.

 

Breakfast

3 Eggs and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Lunch

200g Chicken Breast, 100 Broccoli and 200g Whole Wheat Pasta

Snack

30g Whey Protein

Dinner

200g Kebab and 300g Salad

Snack

30g Whey Protein

Workout Routine

Shoulders

Standing Barbell Shoulder Press 4 sets of 10 reps

Behind the Neck Seated Shoulder Press 4 sets of 10 reps

Dumbbell Lateral Raise 4 sets of 10 reps

EZ-Bar Front Lateral Raise 4 sets of 10 reps

Barbell Shrugs 4 sets of 10 reps

Upright Barbell Row(wide grip) 4 sets of 10 reps

Seated Bent Over Lateral Raise 4 sets of 10 reps

Cable Rope Rear Delt Row 4 sets of 10 reps

LEGS AND ABS

Chicken, basmati rice and veggies.

 

Breakfast

3 Eggs and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Lunch

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

Snack

30g Whey

Dinner

200g Chicken and 300g Salad

Snack

30g Whey Protein

Workout Routine

Legs

Squats 3 sets of 5 reps

Leg Press 4 sets of 10 reps

Leg Curl 4 sets of 10 reps

Leg Extension 4 sets of 10 reps

Smith Machine Standing Calf 4 sets of 10 reps

Leg Press Sitting Calf 4 sets of 10 reps

Cable Machine Standing Calf 4 sets of 10 reps

Cable Machine Sitting Calf 4 sets of 10 reps

Abs

Total Abdominal (cable machine) 4 sets of 10 reps

Abdominal Crunch (cable machine) 4 sets of 10 reps

BACK AND TRICEPS

Salmon, soy beans and salad.

Breakfast

7 Egg Whites and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Post-Workout

13g BCAA and 5g Leucine

Lunch

200g Chicken, 100g Asparagus and 150g Potato

Snack

30g Whey Protein

Dinner

200g Salmon and 300g Salad

Snack

30g Whey Protein

Workout Routine

Back

T-Bar Row 4 sets of 10 reps

Deadlift 4 sets of 10 reps

Cable Machine Pulldown 4 sets of 10 reps

Straight Arm Pulldown 4 sets of 10 reps

Triceps

Close-Grip Barbell Bench Press 4 sets of 10 reps

Cable Machine Triceps Press 4 sets of 10 reps

Triceps Pushdown Straight Bar 4 sets of 10 reps

Cable Rope Triceps Extension 4 sets of 10 reps

CHEST AND BICEPS

Cevapcici, broccoli, mushrooms and pasta.

 

Breakfast

3 Eggs and 50g Chicken Bacon

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Post-Workout

13g BCAA and 5g Leucine

Lunch

200g Cevapcici, 50g Broccoli, 50g Mushrooms and 150g Whole Wheat Pasta

Snack

30g Whey Protein

Dinner

200g Chicken and 300g Salad

Snack

30g Whey Protein

Workout Routine

Chest

Bench Press 4 sets of 10 reps

Incline Bench Press 4 sets of 10 reps

Incline Dumbbell Press 4 sets of 10 reps

Flyes 4 sets 10 reps

Biceps

EZ-Bar Curls 4 sets of 10 reps

Dumbbell Hammer Curls 4 sets of 10 reps

Reverse Grip Barbell Curls 4 sets of 10 reps

Cable Hammer Curls-Rope 4 sets of 10 reps