SHOLUDERS

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 Corn and 200g Whole Wheat Pasta

Meal 3

30g Whey Protein

Meal 4

Swedish Shrimp Salad

Meal 5

30g Whey Protein

Workout Routine

Shoulders

Clean&Jerk 4 sets - 10 reps

Standing Barbell Press Behind Neck 4 sets - 14,12,10,8 reps

Dumbbell Shoulder Press 4 sets - 14,12,10,8 reps

Seated Front Dumbbell Raise 4 sets - 14,12,10,8 reps

Internal Rotation With Cable 4 sets - 15 reps

Dumbbell Shrug 4 sets - 14,12,10,8 reps

Cable Barbell Upright Row 4 sets - 14,12,10,8 reps

Smith Machine Shrug Behind 4 sets - 14,12,10,8 reps

Cable Machine Rear Delt 4 sets - 14,12,10,8 reps

External Rotation With Cable 4 sets - 15 reps