SHOULDERS

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Minced Beef Pie, 100g Cottage Cheese and 100g  Zucchini

Meal 3

30g Whey Protein

Meal 4

200g Lamb Steak, 150g Potato and 150g Salad

Meal 5

30g Whey Protein

Workout Routine

Shoulders

Clean and Jerk 4 sets - 14,12,10,8 reps

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

Cable Machine Delts 4 sets - 14,12,10,8 reps

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

Internal Rotation With Cable 4 sets - 15 reps

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

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

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

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

External Rotation With Cable 4 sets - 15 reps

LEGS AND ABS

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Minced Beef, 200g Potato, 50g Vegetables and 50g Cottage Cheese

Meal 3

30g Whey Protein

Meal 4

200g Chicken Thighs and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Legs

Barbell Lunge 3 sets - 10 reps

Leg Press 4 sets - 14,12,10,8 reps

 Leg Press Cable Machine (narrow stance) 4 sets - 14,12,10,8 reps

Leg Curl 4 sets -14,12,10,8 reps

Leg Extension 4 sets - 14,12,10,8 reps

Cable Machine Standing Calf 4 sets - 14,12,10,8 reps

Seated Calf Raise 4 sets - 14,12,10,8 reps

Smith Machine Calf Raise 4 sets - 14,12,10,8 reps

Calf Press On The Leg Press Machine 4 sets - 14,12,10,8 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Hanging Leg Raise 4 sets - 14,12,10,8 reps

Ab Crunch Machine 4 sets - 14,12,10,8 reps

BACK AND TRICEPS

Salmon, basmati rice, asparagus and ajvar!

 

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Salmon, 200g Basmati Rice, 50g Asparagus and 50g Ajvar

Meal 3

30g Whey Protein

Meal 4

200g Chicken Breast and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Back

Smith Machine Rack Pull  4 sets - 14,12,10,8 reps

T-Bar Row With Handle 4 sets - 14,12,10,8 reps

Wide Grip Lat Pulldown 4 sets - 14,12,10,8 reps

Cable Machine Lat Pulldown 4 sets - 14,12,10,8 reps

Straight Arm Pulldown 4 sets - 14,12,10,8 reps

Triceps

Triceps Pushdown with V-Bar 4 sets - 14,12,10,8 reps

Triceps Pushdown Reverse One Hand Grip 4 sets - 14,12,10,8 reps

Dumbbell One Arm Triceps Extension 4 sets - 14,12,10,8 reps

Seated Overhead EZ-Bar Triceps Extension 4 sets - 14,12,10,8 reps

Triceps Pushdown with Rope 4 sets - 14,12,10,8 reps

CHEST AND BICEPS

 

Beef, chicken sausage, onion and potato!

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

100g Beef, 100g Chicken Sausage, 50g Onion and 200g Potato

Meal 3

30g Whey Protein

Meal 4

200g Tuna and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Chest

Barbell Incline Bench Press 4 sets - 14,12,10,8 reps

Machine Chest Incline 4 sets - 14,12,10,8 reps

Machine Chest Press 4 sets - 14,12,10,8 reps

Incline Dumbbell Press 4 sets - 14,12,10,8 reps

Dips 4 sets - 10 reps

Biceps

Reverse EZ-Bar Cable Curl 4 sets - 14,12,10,8 reps

Wide Grip EZ-Bar Cable Curl 4 sets - 14,12,10,8 reps

Cable Hammer Curl With Rope 4 sets - 14,12,10,8 reps

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

Reverse Skull Chrusher 4 sets - 14,12,10,8 reps

SHOULDERS

Salmon and veggies!

 

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Chicken, 100g Broccoli and 200g Basmati Rice

Meal 3

30g Whey Protein

Meal 4

200g Salmon and 300g Vegetables

Meal 5

30g Whey Protein

Workout Routine

Shoulders

Dumbbell Shoulder Press 4 sets - 14,12,10,8 reps

Barbell Shoulder Press 4 sets - 14,12,10,8 reps

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

Lying Front Dumbbell Raise 4 sets - 14,12,10,8 reps

Internal Rotation With Cable 4 sets - 15 reps

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

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

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

Smith Machine Behind The Back Upright Row 4 sets - 14,12,10,8 reps

External Rotation With Cable 4 sets - 15 reps

LEGS AND ABS

Minced beef, sweet potato and veggies!

 

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Minced Beef, 200g Sweet Potato and 100g Vegetables

Meal 3

30g Whey Protein

Meal 4

200g Chicken Thighs and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Legs

Barbell Full Squat 3 sets - 10 reps

Leg Press 4 sets - 14,12,10,8 reps

 Leg Press Cable Machine (narrow stance) 4 sets - 14,12,10,8 reps

Leg Curl 4 sets -14,12,10,8 reps

Leg Extension 4 sets - 14,12,10,8 reps

Standing Calf Cable Machine 4 sets - 14,12,10,8 reps

Seated Calf Raise 4 sets - 14,12,10,8 reps

Smith Machine Calf Raise 4 sets - 14,12,10,8 reps

Calf Press On The Leg Press Machine 4 sets - 14,12,10,8 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Total Abdominal Machine 4 sets - 14,12,10,8 reps

Ab Crunch Machine 4 sets - 14,12,10,8 reps

BACK AND TRICEPS

Avocado Salad!

 

Meal 1

80g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Chicken and 150g Basmati Rice

Meal 3

30g Whey Protein

Meal 4

Avocado Salad

Meal 5

30g Whey Protein

Workout Routine

Back

Barbell Deadlift 4 sets - 14,12,10,8 reps

Machine Wide Grip Lat Pulldown 4 sets - 14,12,10,8 reps

Close Grip Lat Pulldown 4 sets - 14,12,10,8 reps

Bent Over Dumbbell Row 4 sets - 14,12,10,8 reps

Wide Grip Pulldown Behind the Neck 4 sets - 14,12,10,8 reps

Triceps

Triceps Pushdown with EZ-Bar Close Grip 4 sets - 14,12,10,8 reps

Reverse Grip Triceps Pushdown 4 sets - 14,12,10,8

Standing Overhead EZ-Bar Triceps Extension 4 sets - 14,12,10,8

Cable One Arm Tricep Extension 4 sets - 14,12,10,8 reps

Triceps Pushdown Rope Attachment 4 sets - 14,12,10,8

CHEST AND BICEPS

Turkey burgers, potato, green olives and feta cheese!

Meal 1

80g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Turkey Burgers, 50g Green Olives, 50g Feta Cheese and 150g Potato

Meal 3

30g Whey Protein

Meal 4

200g Chicken and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Chest

Machine Chest Incline 4 sets - 14,12,10,8 reps

Machine Chest Press 4 sets - 14,12,10,8 reps

Butterfly Pectoral 4 sets - 14,12,10,8 reps

Incline Dumbbell Press 4 sets - 14,12,10,8 reps

Biceps

Reverse Cable Curl 4 sets - 14,12,10,8 reps

Preacher Curl 4 sets - 14,12,10,8 reps

Barbell Curl 4 sets - 14,12,10,8 reps

Alternate Dumbbell Curl 4 sets - 14,12,10,8 reps

SHOULDERS

Pulled Beef and Cabbage!

 

Meal 1

80g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

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

Meal 3

30g Whey Protein

Meal 4

200g Pulled Beef and 200g Cabbage

Meal 5

30g Whey Protein

Workout Routine

Shoulders

Dumbbell Shoulder Press 4 sets - 14,12,10,8 reps

Dumbbell Shoulder Fly 4 sets - 14,12,10,8 reps

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

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

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

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

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

Smith Machine Behind The Back Upright Row 4 sets - 14,12,10,8 reps

LEGS AND ABS

Meat Cassarole!

Meal 1

80g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

Meat Cassarole With Mixed Beans and Potato

Meal 3

30g Whey Protein

Meal 4

200g Chicken and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Legs

Barbell Full Squat 3 sets - 5 reps

Leg Press 4 sets - 14,12,10,8 reps

 Leg Press Cable Machine (narrow stance) 4 sets - 14,12,10,8 reps

Leg Curl 4 sets -14,12,10,8 reps

Leg Extension 4 sets - 14,12,10,8 reps

Standing Calf Cable Machine 4 sets - 14,12,10,8 reps

Seated Calf Raise 4 sets - 14,12,10,8 reps

Smith Machine Calf Raise 4 sets - 14,12,10,8 reps

Calf Press On The Leg Press Machine 4 sets - 14,12,10,8 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Total Abdominal Machine 4 sets - 14,12,10,8 reps

Ab Crunch Machine 4 sets - 14,12,10,8 reps

BACK AND TRICEPS

Pulled beef, mixed beans, feta and salad!

 

Meal 1

80g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Chicken, 100g Asparagus and 200g Basmati Rice

Meal 3

30g Whey Protein

Meal 4

200g Pulled Beef, 50g Mixed Beans, 25g Feta and 250g Salad

Meal 5

30g Whey Protein

Workout Routine

Back

Barbell Deadlift 4 sets - 14,12,10,8 reps

Bent Over Barbell Row 4 sets - 14,12,10,8 reps

Standing Good Morning 4 sets - 14,12,10,8 reps

Chin Up 4 sets - 14,12,10,8 reps

Triceps

Triceps Pushdown with EZ-Bar Wide Grip 4 sets - 14,12,10,8 reps

Triceps Pushdown with EZ-Bar Close Grip 4 sets - 14,12,10,8

Dip Machine 4 sets - 14,12,10,8 reps

Triceps Pushdown Rope Attachment 4 sets - 14,12,10,8

CHEST AND BICEPS

Minced beef, sweet potato, tomato, cucumber!

 

Meal 1

80g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Minced Beef, 50g Tomato, 50g Cucumber and  200g Sweet Potato

Meal 3

30g Whey Protein

Meal 4

200g Chicken and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Chest

Barbell Incline Bench Press 4 sets - 14,12,10,8 reps

Dumbbell Inlice Bench Press 4 sets - 14,12,10,8 reps

Dips 4 sets - 14,12,10,8 reps

Dumbbell Incline Flye 4 sets - 14,12,10,8 reps

Biceps

Cable Hammer Curl With Rope 4 sets - 14,12,10,8 reps

EZ-Bar Curl 4 sets - 14,12,10,8 reps

Barbell Curl 4 sets - 14,12,10,8 reps

Alternate Hammer Curl 4 sets - 14,12,10,8 reps

SHOULDERS

Salmon and fresh salad!

 

Meal 1

80g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

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

Meal 3

30g Whey Protein

Meal 4

200g Salmon and 300g Salad

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

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

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

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

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

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

LEGS AND ABS

Whiskey marinated beef, veggies and rice!

 

Meal 1

80g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

Whiskey Marinated Beef, Veggies and Rice

Meal 3

30g Whey Protein

Meal 4

200g Chicken and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Legs

Barbell Full Squat 3 sets - 5 reps

Leg Press 4 sets - 14,12,10,8 reps

 Leg Press Cable Machine (narrow stance) 4 sets - 14,12,10,8 reps

Leg Curl 4 sets -14,12,10,8 reps

Leg Extension 4 sets - 14,12,10,8 reps

Calf Press On The Leg Press Cable Machine 4 sets - 14,12,10,8 reps

Seated Calf Raise 4 sets - 14,12,10,8 reps

Smith Machine Calf Raise 4 sets - 14,12,10,8 reps

Calf Press On The Leg Press Machine 4 sets - 14,12,10,8 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Total Abdominal Machine 4 sets - 14,12,10,8 reps

Ab Crunch Machine 4 sets - 14,12,10,8 reps

BACK AND TRICEPS

Falafel and Salad!

 

Meal 1

80g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Chicken Meatballs, 100g Green Beans and 200g Whole Wheat Pasta

Meal 3

30g Whey Protein

Meal 4

Falafel and Salad

Meal 5

30g Whey Protein

Workout Routine

Back

Close Grip Lat Pulldown 4 sets - 14,12,10,8 reps

Standing Cable Row 4 sets - 14,12,10,8 reps

Wide Grip Pulldown Behind Neck 4 sets - 14,12,10,8 reps

Seated Cable Crossover Lat Pulldown 4 sets - 14,12,10,8 reps

Triceps

Triceps Pushdown with EZ-Bar 4 sets - 14,12,10,8 reps

Triceps Overhead Extension with EZ-Bar 4 sets - 14,12,10,8

Dumbbell Triceps Extension 4 sets - 14,12,10,8 reps

Close Grip Dumbbell Press 4 sets - 14,12,10,8 reps