SHOULDERS

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 Minced Beef Pie, 100g Cottage Cheese and 100g  Zucchini

Meal 3

30g Whey Protein

Meal 4

200g Lamb Steak, 150g Potato and 150g Salad

Meal 5

30g Whey Protein

Workout Routine

Shoulders

Clean and Jerk 4 sets - 14,12,10,8 reps

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

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

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

Internal Rotation With Cable 4 sets - 15 reps

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

Cable Upright V-Bar Row 4 sets - 14,12,10,8 reps

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

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

External Rotation With Cable 4 sets - 15 reps