BACK AND TRICEPS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Creatine and Glutamine

Post-Workout

BCAA and Leucine

Meal 2

Chicken Breast, Mushrooms and Basmati Rice

Meal 3

Whey Protein

Meal 4

Beef and Cabbage

Meal 5

Whey Protein

Workout Routine

Back

Dead Lift 4 sets - 14,12,10,8 reps

T-Bar Row 4 sets - 14,12,10,8 reps

Wide Grip 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

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

EZ-Bar Triceps Extension 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