CHEST AND BICEPS

Meal 1

Banana Pancake

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Turkey Meatballs, Broccoli and Whole Wheat Pasta

Meal 3

Whey Protein

Meal 4

Minced Beef and Salad

Meal 5

Whey Protein

Workout Routine

Chest

Cable Machine Chest Press 4 sets - 8,6,4,2 reps

Incline Dumbbell Press 4 sets - 8,6,4,2 reps

Cable Machine Chest Incline 4 sets - 20,18,16,14 reps

Incline Dumbbell Flye 4 sets - 20,18,16,14 reps

Cable Iron Cross 4 sets - 20,18,16,14 reps

Biceps

Dumbbell Hammer Curl 4 sets - 8,6,4,2 reps

Cable Barbell Curl 4 sets - 20,18,16,14 reps

Cable Curl with Rope 4 sets - 20,18,16,14 reps

Cable Reverse V-Bar Curl 4 sets - 20,18,16,14 reps

Overhead Cable Curl 4 sets - 20,18,16,14 reps