CHEST AND BICEPS

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 Pepper and 200g Whole Wheat Pasta

Meal 3

30g Whey Protein

Meal 4

200g Tuna  and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Chest

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

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

Cable Machine Chest Incline 4 sets - 14,12,10,8 reps

Around The World 4 sets - 14,12,10,8 reps

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

Biceps

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

Alternate Hammer Curl 4 sets - 10 reps

Cable Hammer Curl With Rope 4 sets - 14,12,10,8 reps

Reverse EZ-Bar Preacher Curl 4 sets - 14 reps

Cable Ez-Bar Curl 4 sets - 14,12,10,8 reps