SHOULDERS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Pasta Bolognese

Meal 3

Whey Protein

Meal 4

Minced Beef, Pasta and Veggies

Meal 5

Whey Protein

Workout Routine

Shoulders

Smith Machine Shoulder Press 4 sets - 8,6,4,2 reps

Smith Machine Press Behind Neck 4 sets - 10 reps

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

Cable Machine Shoulder Press4 sets - 14,12,10,8 reps

Cable Machine Side Lateral 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