CHEST AND BICEPS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Chicken Thighs, Potato, Olives and Mixed Bean Salad

Meal 3

Whey Protein

Meal 4

Chicken Salad

Meal 5

Whey Protein

Workout Routine

Chest

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

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

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

Cable Flye 4 sets - 14,12,10,8 reps

Cable Iron Cross 4 sets - 14,12,10,8 reps

Biceps

Seated Dumbbell Bicep Curl 4 sets - 14,12,10,8 reps

Preacher Dumbbell Hammer Curl 4 sets - 10 reps

EZ-Bar Curl 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