Day 21

Nutrition:

Meal 1- Meal Replacement
Meal 2- Protein Shake
Meal 3- X2 Wholemeal bread, Chicken, Soup and Veg
Meal 4- Protein Shake
Meal 5- X3 Meat Balls and x2 Wholemeal Bread
Meal 6- Meal Replacement

Training:

Bench press- 10reps/60kg 10reps/100kg 8reps/102.5kg 8reps/102.5kg
DB Incline Superset- 10reps/36kg/6reps/24kg 8reps/36kg/4reps/24kg 8reps/36kg/4reps/24kg
Weighted Dips- 9reps/20kg 7reps/20kg 10reps/20kg
French Press- 10reps/27.5kg 10reps/27.5kg