Meal 1
Oatmeal with Milk
Pre-Workout
BCAA, Glutamine and Creatine
Post-Workout
BCAA and Leucine
Meal 2
Beef, Mushrooms and Bulgur
Meal 3
Whey Protein
Meal 4
Minced Beef Salad
Meal 5
Whey Protein
Workout Routine
Shoulders
Clean & Jerk 4 sets - 10 reps
Barbell Front Raise 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
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