CHEST AND BICEPS

 

Beef, chicken sausage, onion and potato!

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

100g Beef, 100g Chicken Sausage, 50g Onion and 200g Potato

Meal 3

30g Whey Protein

Meal 4

200g Tuna and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Chest

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

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

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

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

Dips 4 sets - 10 reps

Biceps

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

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

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

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

Reverse Skull Chrusher 4 sets - 14,12,10,8 reps