CHEST AND BICEPS

Chicken, peppers, olives, tomato and basmati 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

200g Chicken, 50g Pepper, 50g Olives, 50g Tomato and 200g Basmati Rice

Meal 3

30g Whey Protein

Meal 4

200g Salmon and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Chest

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

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

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

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

Biceps

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

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

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

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