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