SHOULDERS

Salmon and veggies!

 

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, 100g Broccoli and 200g Basmati Rice

Meal 3

30g Whey Protein

Meal 4

200g Salmon and 300g Vegetables

Meal 5

30g Whey Protein

Workout Routine

Shoulders

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

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

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

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

Internal Rotation With Cable 4 sets - 15 reps

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

Wide Grip Upright Barbell 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

External Rotation With Cable 4 sets - 15 reps