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