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