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 Beef, 100g Green Beans and 200g Basmati Rice

Meal 3

30g Whey Protein

Meal 4

200g Chicken Thighs and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Back

Rack Pull 4 sets - 14,12,10,8 reps

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

Reverse Grip Lat Pulldown 4 sets - 14,12,10,8 reps

Wide Grip Pulldown Behind Neck 4 sets - 14,12,10,8 reps

Seated Cable 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

One Arm Triceps Pushdown 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