CHEST AND BICEPS

Minced beef, sweet potato, tomato, cucumber!

 

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 Minced Beef, 50g Tomato, 50g Cucumber and  200g Sweet Potato

Meal 3

30g Whey Protein

Meal 4

200g Chicken and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Chest

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

Dumbbell Inlice Bench Press 4 sets - 14,12,10,8 reps

Dips 4 sets - 14,12,10,8 reps

Dumbbell Incline Flye 4 sets - 14,12,10,8 reps

Biceps

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

EZ-Bar Curl 4 sets - 14,12,10,8 reps

Barbell Curl 4 sets - 14,12,10,8 reps

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