BACK AND BICEPS

Meal 1

Oatmeal

Pre-Workout

BCAA, Creatine and Glutamine

Post-Workout

BCAA and Leucine

Meal 2

Beef and Potatos

Meal 3

Whey Protein

Meal 4

Ricotta Cheese Patties, Kale and Tomatos

Meal 5

Whey Protein

Workout Routine

Back

Rack Pull 4 sets - 8,6,4,2 reps

T-Bar Row 4 sets - 8,6,4,2 reps

V-Bar Pulldown 4 sets - 20,18,16,14reps

Seated Cable Row 4 sets - 20,18,16,14 reps

Seated Back Extension 4 sets - 20,18,16,14 reps

Triceps

Cable EZ-Bar Triceps Pushdown 4 sets - 8,6,4,2 reps

Reverse Grip Triceps Pushdown 4 sets - 20,18,16,14 reps

Triceps Pushdown with Rope 4 sets - 20,18,16,14 reps

Triceps Pushdown V-Bar 4 sets - 20,18,16,14reps

Triceps Overhead Extension with Rope 4 sets - 20,18,16,14 reps