thrs
diet, training and supps
shoulders/triceps
barbell press 3 sets 8-10 reps
Arnold press 3 sets 8-10 reps
side raises 4 sets 8-10reps
rear delt machine 4 sets 8-12 reps pushed few extra on first one that’s why went 12
shrugs dumbbell 4 sets 6-8 reps
dumbbell overhead 3 sets 8-10
rope pushdown 3 sets 8-10reps
also obv before every workout there’s stretch and warm up routine thought I’d add that

diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge glass OJ juice
protein shake and banana
meal 3 --tuna past
meal 4 --- smoothie
meal 5---- chicken and rice
meal 6 --- 3 eggs scrambled and bowl porridge
hit the popcorn again that’s the bag gone now lol

supps --
I’m still only on protein shakes after workouts