SHOULDERS

Falafel and Veggies!

Meal 1

3 Eggs, 40g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Beef, 100 Green Beans and 200g Basmati Rice

Meal 3

30g Whey Protein

Meal 4

200g Falafel and 300g Vegetables

Meal 5

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

Internal Rotation With Cable 4 sets - 14,12,10,8 reps

Dumbbell Shrug 4 sets - 14,12,10,8 reps

Upright EZ-Bar Row 4 sets - 14,12,10,8 reps

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

Cable EZ-Bar Rear Delt Row 4 sets - 14,12,10,8 reps