SHOULDERS

Kebab Salad.

 

Breakfast

3 Eggs and 50g Oatmeal

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Lunch

200g Chicken Breast, 100 Broccoli and 200g Whole Wheat Pasta

Snack

30g Whey Protein

Dinner

200g Kebab and 300g Salad

Snack

30g Whey Protein

Workout Routine

Shoulders

Standing Barbell Shoulder Press 4 sets of 10 reps

Behind the Neck Seated Shoulder Press 4 sets of 10 reps

Dumbbell Lateral Raise 4 sets of 10 reps

EZ-Bar Front Lateral Raise 4 sets of 10 reps

Barbell Shrugs 4 sets of 10 reps

Upright Barbell Row(wide grip) 4 sets of 10 reps

Seated Bent Over Lateral Raise 4 sets of 10 reps

Cable Rope Rear Delt Row 4 sets of 10 reps