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