SHOULDERS

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 Basmati Rice

Meal 3

30g Whey Protein

Meal 4

200g Chicken Thighs, 100g Cottage Cheese and 200g Salad

Meal 5

30g Whey Protein

Workout Routine

Shoulders

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

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

Seated Side Lateral Raise 4 sets - 14,12,10,8 reps

Front Barbell Raise 4 sets - 14,12,10,8 reps

Internal Rotation With Cable 4 sets - 15 reps

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

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

Bent Over Rear Delt Raise 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