BACK AND TRICEPS

Meal 1

Turkey Bacon and Eggs

Pre-Workout

BCAA, Creatine and Glutamine

Post-Workout

BCAA and Leucine

Meal 2

Chicken Breast, Broccoli and Basmati Rice

Meal 3

Whey Protein

Meal 4

Tuna Salad

Meal 5

Whey Protein

Workout Routine

Back

Dead Lift 4 sets - 8,6,4,2 reps

T-Bar Row 4 sets - 8,6,4,2 reps

Cable Machine Low Row 4 sets - 20,18,16,14reps

Cable Machine Lat Pulldown 4 sets - 20,18,16,14 reps

Cable Machine Lower Back 4 sets - 20,18,16,14 reps

Triceps

Cable EZ-Bar Triceps Pushdown 4 sets - 8,6,4,2 reps

Cable Machine Dips 4 sets - 8,6,4,2 reps

Reverse Grip Triceps Pushdown 4 sets - 20,18,16,14 reps

Triceps Pushdown Wide Grip 4 sets - 20,18,16,14reps

Triceps Pushdown with Rope 4 sets - 20,18,16,14 reps