SHOULDERS

Tuna 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 Pepper and 200g Whole Wheat Pasta

Snack

30g Whey Protein

Dinner

200g Tuna and 300g Salad

Snack

30g Whey Protein

Workout Routine

Shoulders

Smith Machine Shoulder Press 4 sets - 14,12,10,8 reps

Smith Machine Press Behind Neck 4 sets - 14,12,10,8 reps

Dumbbell Lateral Raise 4 sets - 14,12,10,8 reps

Front Cable Raise 4 sets - 14,12,10,8 reps

Barbell Shrugs Behind The Neck 4 sets - 14,12,10,8 reps

Upright Barbell Row 4 sets - 14,12,10,8 reps

Seated Bent Over Lateral Raise 4 sets - 14,12,10,8 reps

Cable Rope Rear Delt Rows 4 sets - 14,12,10,8 reps