SHOULDERS

 

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Chicken Thighs and Potatoes

Meal 3

Whey Protein

Meal 4

Beef, Halloumi and Lettuce

Meal 5

Whey Protein

Workout Routine

Shoulders

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

Dumbbell Shoulder Press 4 sets - 20 reps

Seated Side Lateral Raise 4 sets - 20 reps

Front Cable Raise 4 sets - 20 reps

Internal Rotation with Cable 4 sets - 20 reps

Barbell Shrug 4 sets - 8,6,4,2 reps

Barbell Upright Row 4 sets - 20 reps

Cable Machine Rear Delt 4 sets - 20 reps

Seated Bent Over Rear Delt Raise 4 sets - 20 reps

External Rotation With Cable 4 sets - 15 reps