CHEST AND BICEPS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Salmon and Potatos

Meal 3

Whey Protein

Meal 4

Chicken Salad

Meal 5

Whey Protein

Workout Routine

Chest

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

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

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

Cable Machine Pectoral 4 sets - 20,18,16,14 reps

Dips 4 sets - 20,18,16,14 reps

Biceps

EZ-Bar Curl 4 sets - 8,6,4,2 reps

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

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

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

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