SHOULDERS

Chicken omelette and salad.

Breakfast

6 Egg Whites and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

200g Beef, 100 Mushroom and 150g Potato

Snack

30g Whey Protein

Dinner

Chicken Omelette and Salad

Snack

30g Whey Protein

Workout Routine

Shoulders

Smith Machine Shoulder Press 3 sets of 5 reps

Dumbbell Shoulder Press 3 sets of 5 reps

Dumbbell Lateral Raise 3 sets of 5 reps

Front Dumbbell Raise 3 sets of 6 reps

Barbell Shrugs 3 sets of 5 reps

Upright Barbell Row 3 sets of 5 reps

Seated Bent Over Lateral Raise 3 sets of 5 reps

Cable Rope Rear Delt Row 3 sets of 5 reps