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