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 Salmon, 100g Carrot and 200g Potato

Meal 3

30g Whey Protein

Meal 4

200g Chicken Breast and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Chest

Barbell Incline Bench Press 4 sets - 14,12,10,8 reps

Smith Machine Bench Press 4 sets - 14,12,10,8 reps

Dumbbell Incline Flye 4 sets - 14,12,10,8 reps

Dumbbell Incline Bench Press 4 sets - 14,12,10,8 reps

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

Biceps

Preacher Curl EZ-Bar 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 One Arm Hammer Curl 4 sets - 14,12,10,8 reps