BACK AND TRICEPS

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Creatine and 5g Glutamine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Chicken, 100g Corn  and 200g Whole Wheat Pasta

Meal 3

30g Whey Protein

Meal 4

200g Seafood Pie and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Back

Smith Machine Rack Pull 4 sets - 14,12,10,8 reps

Smith Machine Bent Over Row 4 sets - 14,12,10,8 reps

Cable Machine Lat Pulldown 4 sets - 14,12,10,8 reps

Cable Machine Seated Row 4 sets - 14,12,10,8 reps

Cable Machine Wide Grip Seated Row 4 sets - 14,12,10,8 reps

Triceps

Triceps Pushdown with EZ-Bar 4 sets - 14,12,10,8 reps

Triceps Pushdown Reverse Grip with EZ-Bar 4 sets - 14,12,10,8 reps

Dumbbell One Arm Tricep Extension 4 sets - 14,12,10,8 reps

Triceps Pushdown With Rope 4 sets - 14,12,10,8 reps

Triceps Overhead Extension with Rope 4 sets - 14,12,10,8 reps