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