CHEST AND BICEPS

Turkey burgers, potato, green olives and feta cheese!

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 Turkey Burgers, 50g Green Olives, 50g Feta Cheese and 150g Potato

Meal 3

30g Whey Protein

Meal 4

200g Chicken and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Chest

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

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

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

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

Biceps

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

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

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

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