SHOULDERS

Pulled Beef and Cabbage!

 

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, 100g Broccoli and 200g Whole Wheat Pasta

Meal 3

30g Whey Protein

Meal 4

200g Pulled Beef and 200g Cabbage

Meal 5

30g Whey Protein

Workout Routine

Shoulders

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

Dumbbell Shoulder Fly 4 sets - 14,12,10,8 reps

Seated Side Lateral Raise 4 sets - 14,12,10,8 reps

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

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

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

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

Smith Machine Behind The Back Upright Row 4 sets - 14,12,10,8 reps