BACK AND TRICEPS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Creatine and Glutamine

Post-Workout

BCAA and Leucine

Meal 2

Meat Sauce and Whole Wheat Pasta

Meal 3

Whey Protein

Meal 4

Chicken Salad

Meal 5

Whey Protein

Workout Routine

Back

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

Bent Over Barbell Row 4 sets - 8,6,4,2 reps

Close Grip Lat Pulldown 4 sets - 20,18,16,14reps

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

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

Triceps

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

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

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

Triceps Pushdown V-Bar 4 sets - 20,18,16,14reps

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