SHOULDERS

Meal 1

Oatmeal and Whey Protein

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Chicken Breast, Broccoli and Couscous

Meal 3

Whey Protein

Meal 4

Mincemeat Pie, Kale and Tomatoes

Meal 5

Whey Protein

Workout Routine

Shoulders

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

Seated Press Behind the Neck 4 sets - 20 reps

Arnold Dumbbell Press 4 sets - 20 reps

Alternate Dumbbell Front 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

Dumbbell Shrug 4 sets - 20 reps

Seated Bent Over Rear Delt Raise 4 sets - 20 reps

External Rotation With Cable 4 sets - 20 reps