CHEST AND BICEPS

Meal 1

Oatmeal

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Chicken Thigh, Asparagus and Bulgur

Meal 3

Whey Protein

Meal 4

Chicken Salad

Meal 5

Whey Protein

Workout Routine

Chest

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

Barbell Incline Bench Press 4 sets - 8,6,4,2 reps

Low Cable Cross 4 sets - 20,18,16,14 reps

Dumbbell Incline Bench Press 4 sets - 20,18,16,14 reps

Dumbbell Incline Flye 4 sets - 20,18,16,14 reps

Biceps

EZ-Bar Curl 4 sets - 8,6,4,2 reps

Cable Hammer Curl with Rope 4 sets - 20,18,16,14 reps

Alternate Hammer Curl 4 sets - 20,18,16,14 reps

Reverse Barbell Curl 4 sets - 20,18,16,14 reps

One Arm Dumbbell Preacher Curl 4 sets - 20,18,16,14 reps