SHOULDERS

Meal 1

Banana Pancake

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Beef, Broccoli and Whole Wheat Pasta

Meal 3

Whey Protein

Meal 4

Fish Sticks Salad

Meal 5

Whey Protein

Workout Routine

Shoulders

Seated Barbell Shoulder Press 4 sets - 14,12,10,8 reps

Standing Barbell Press Behind Neck 4 sets - 10 reps

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

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

Shoulder Dumbbell Flye 4 sets - 15 reps

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

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

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

Seated Bent Over Rear Delt Raise 4 sets - 14,12,10,8 reps

External Rotation With Cable 4 sets - 15 reps