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