SHOULDERS

Meal 1

Oatmeal with Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Chicken Breast, Corn and Whole Wheat Pasta

Meal 3

Whey Protein

Meal 4

Beef, Green Beans, Mushrooms and Avocado

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

Side Lateral Raise 4 sets - 14,12,10,8 reps

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

Shoulder Dumbbell Flye 4 sets - 15 reps

Dumbbell 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