CHEST AND BICEPS

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

200g Chicken, 50g Onion and 200g Potato

Meal 3

30g Whey Protein

Meal 4

200g Beef and 150g Asparagus

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

Cable Machine Pectoral 4 sets - 14,12,10,8 reps

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

Biceps

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

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

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

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

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