SHOULDERS

Salmon and fresh salad!

 

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, 100 Green Beans and 200g Basmati Rice

Meal 3

30g Whey Protein

Meal 4

200g Salmon and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Shoulders

Smith Machine Shoulder Press 4 sets - 14,12,10,8 reps

Smith Machine Press Behind Neck 4 sets - 14,12,10,8 reps

Dumbbell Lateral Raise 4 sets - 14,12,10,8 reps

Front Cable Raise 4 sets - 14,12,10,8 reps

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

Upright Barbell Row 4 sets - 14,12,10,8 reps

Bent Over Cable Rear Delt Fly 4 sets - 14,12,10,8 reps

Cable Rope Rear Delt Row 4 sets - 14,12,10,8 reps