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