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