SHOULDERS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein and milk.

Meal number two pre-workout EAA, glutamine and creatine.

Meal number three post-workout EAA and leucine.

Meal number four chicken pasta salad.

Meal number five whey protein with milk.

Meal number six lamb steak, baby spinach and eggs.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Smith machine shoulder press three sets of six repetitions.

Seated press behind the neck four sets of twenty repetitions.

Dumbbell press four sets of twenty repetitions.

Barbell front raise four sets of twenty repetitions.

Internal rotation with cable four sets of twenty repetitions.

Dumbbell shrugs three sets of six repetitions.

Dumbbell upright rows four sets of twenty repetitions.

Cable rope rear delt row four sets of twenty repetitions.

Seated bent over rear delt raise four sets of twenty repetitions.

External rotation with cable four sets of twenty repetitions.

LEGS AND ABS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein and milk.

Meal number two pre-workout BCAA, creatine and glutamine.

Meal number three post-workout EAA and leucine.

Meal number four chicken meatballs, soybeans and potatoes.

Meal number five whey protein with milk.

Meal number six minced beef, green beans and bulgur.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell squat three sets of six repetitions.

Leg press four sets of twenty repetitions.

Leg press (narrow stance) four sets of twenty repetitions.

Leg curl four sets of twenty repetitions.

Leg extension four sets of twenty repetitions.

Smith machine standing calf three sets of six repetitions.

Calf press on the leg press four sets of twenty repetitions.

Calf press on the cable machine leg press four sets of twenty repetitions.

Cable machine sitting calf four sets of twenty repetitions.

Cable machine standing calf four sets of twenty repetitions.

Seated barbell twist four sets of twenty repetitions.

Leg raise four sets of twenty repetitions.

Ab crunch machine four sets of twenty repetitions.

BACK AND TRICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein. 

Meal number two BCAA, creatine and glutamine.

Meal number three BCAA and leucine. 

Meal number four chicken breast and potatos.

Meal number five whey protein.

Meal number six szechuan chicken.

Meal number seven whey protein.

WORKOUT ROUTINE

Barbell deadlift three sets of six repetitions.

Barbell row four sets of  twenty repetitions.

V-Bar pulldown four sets of twenty repetitions.

One-arm dumbbell row four sets of twenty repetitions.

Seated back extension four sets of twenty repetitions.

Triceps pushdown three sets of six repetitions.

Bench dips four sets of twenty repetitions.

Bar dips four sets of twenty repetitions.

Triceps pushdown v-bar four sets of twenty repetitions

Triceps overhead extension with rope four sets of twenty repetitions.

CHEST AND BICEPS

Welcome for today’s meal plan and workout routine!

MEAL PLAN

Meal number one oatmeal and whey protein and milk.

Meal number two pre-workout BCAA, glutamine and creatine.

Meal number three post-workout BCAA and leucine.

Meal number four crabsticks, green beans and pasta.

Meal number five whey protein with milk.

Meal number six minced meat, green peas and potatos.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell bench press three sets of six repetitions.

Barbell incline bench press four sets of twenty repetitions.

Cable cross four sets of twenty repetitions.

Cable machine chest press four sets of twenty repetitions.

Dumbbell incline flyes four sets of twenty repetitions.

EZ-bar curl four sets of six repetitions.

Cable barbell curl four sets of  twenty repetitions.

Alternate hammer curl four sets of twenty repetitions.

Reverse barbell curl four sets of twenty repetitions.

Barbell preacher curl four sets of twenty repetitions.

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

LEGS AND ABS

Meal 1

Oatmeal and Whey Protein

Pre-Workout

BCAA, Creatine and Glutamine

Post-Workout

BCAA and Leucine

Meal 2

Turkey, Pepper, Corn, Green Peas and Pasta

Meal 3

Whey Protein

Meal 4

Salmon Salad

Meal 5

Whey Protein

Workout Routine

Legs

Barbell Squat 4 sets - 8,6,4,2 reps

Leg Press 4 sets - 8,6,4,2 reps

Leg Press (narrow stance) 4 sets - 20 reps

Leg Curl 4 sets - 20 reps

Leg Extension 4 sets - 20 reps

Smith Machine Standing Calf 4 sets - 8,6,4,2 reps

Calf Press On The Leg Press 4 sets - 20 reps

Calf Press On The Cable Machine Leg Press 4 sets - 20 reps

Cable Machine Sitting Calf 4 sets - 20 reps

Cable Machine Standing Calf 4 sets - 20 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Leg Raise 4 sets - 20 reps

Ab Crunch Machine 4 sets - 20 reps

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

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

SHOULDERS

 

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Chicken Thighs and Potatoes

Meal 3

Whey Protein

Meal 4

Beef, Halloumi and Lettuce

Meal 5

Whey Protein

Workout Routine

Shoulders

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

Dumbbell Shoulder Press 4 sets - 20 reps

Seated Side Lateral Raise 4 sets - 20 reps

Front Cable 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

Cable Machine Rear Delt 4 sets - 20 reps

Seated Bent Over Rear Delt Raise 4 sets - 20 reps

External Rotation With Cable 4 sets - 15 reps

LEGS AND ABS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Salmon, Kale, Asparagus and Bulgur

Meal 3

Whey Protein

Meal 4

Protein Style Burgers

Meal 5

Whey Protein

Workout Routine

Legs

Barbell Squat 4 sets - 8,6,4,2 reps

Leg Press 4 sets - 8,6,4,2 reps

Leg Press (narrow stance) 4 sets - 20 reps

Leg Curl 4 sets - 20 reps

Leg Extension 4 sets - 20 reps

Smith Machine Standing Calf 4 sets - 8,6,4,2 reps

Calf Press On The Leg Press 4 sets - 20 reps

Calf Press On The Cable Machine Leg Press 4 sets - 20 reps

Cable Machine Sitting Calf 4 sets - 20 reps

Cable Machine Standing Calf 4 sets - 20 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Leg Raise 4 sets - 20 reps

Ab Crunch Machine 4 sets - 20 reps

 

BACK AND TRICEPS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Creatine and Glutamine

Post-Workout

BCAA and Leucine

Meal 2

Beef, Onions, Pepper and Pasta

Meal 3

Whey Protein

Meal 4

Chicken Salad

Meal 5

Whey Protein

Workout Routine

Back

Dead Lift 4 sets - 8,6,4,2 reps

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

Wide Grip Lat Pulldown 4 sets - 20,18,16,14reps

Bent Over Dumbbell Row 4 sets - 20,18,16,14 reps

Seated Cable Crossover Lat Pulldown 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

CHEST AND BICEPS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Minced Beef, Green Beans and Pasta

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

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

Dips 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

Preacher Curl 4 sets - 20,18,16,14 reps

SHOULDERS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Pasta Bolognese

Meal 3

Whey Protein

Meal 4

Minced Beef, Pasta and Veggies

Meal 5

Whey Protein

Workout Routine

Shoulders

Smith Machine Shoulder Press 4 sets - 8,6,4,2 reps

Smith Machine Press Behind Neck 4 sets - 10 reps

Cable Side Lateral Raise 4 sets - 14,12,10,8 reps

Cable Machine Shoulder Press4 sets - 14,12,10,8 reps

Cable Machine Side Lateral 4 sets - 15 reps

Dumbbell Shrug 4 sets - 14,12,10,8 reps

Barbell Upright Row 4 sets - 14,12,10,8 reps

Cable Machine Rear Delt 4 sets - 14,12,10,8 reps

Seated Bent Over Rear Delt Raise 4 sets - 14,12,10,8 reps

External Rotation With Cable 4 sets - 15 reps

LEGS AND ABS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Beef, Cabbage and Rice

Meal 3

Whey Protein

Meal 4

Chicken Salad

Meal 5

Whey Protein

Workout Routine

Legs

Barbell Squat 4 sets - 8,6,4,2 reps

Cable Machine Leg Press 4 sets - 8,6,4,2 reps

Leg Press (narrow stance) 4 sets - 20 reps

Seated Leg Curl 4 sets -14,12,10,8 reps

Leg Extension 4 sets - 14,12,10,8 reps

Cable MachineStanding Calf 4 sets - 8,6,4,2 reps

Calf Press On The Leg Press 4 sets - 20 reps

Calf Press On The Cable Machine Leg Press 4 sets - 20,18,16,14 reps

Cable Machine Sitting Calf 4 sets - 20,18,16,14 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Leg Raise 4 sets - 20 reps

Ab Crunch Machine 4 sets - 20,18,16,14 reps

BACK AND TRICEPS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Creatine and Glutamine

Post-Workout

BCAA and Leucine

Meal 2

Meat Sauce and Whole Wheat Pasta

Meal 3

Whey Protein

Meal 4

Chicken Salad

Meal 5

Whey Protein

Workout Routine

Back

Dead Lift 4 sets - 8,6,4,2 reps

Bent Over Barbell Row 4 sets - 8,6,4,2 reps

Close Grip Lat Pulldown 4 sets - 20,18,16,14reps

Cable Machine Low Row 4 sets - 20,18,16,14 reps

Cable Machine Lat Pulldown 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

CHEST AND BICEPS

Meal 1

Oatmeal and Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Salmon and Potatos

Meal 3

Whey Protein

Meal 4

Chicken Salad

Meal 5

Whey Protein

Workout Routine

Chest

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

Cable Machine Chest Press 4 sets - 8,6,4,2 reps

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

Cable Machine Pectoral 4 sets - 20,18,16,14 reps

Dips 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

Cable Wide Grip Barbell Curl 4 sets - 20,18,16,14 reps

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

Overhead Cable Curl 4 sets - 20,18,16,14 reps

SHOULDERS

Meal 1

Oatmeal with Milk

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Beef, Mushrooms and Bulgur

Meal 3

Whey Protein

Meal 4

Minced Beef Salad

Meal 5

Whey Protein

Workout Routine

Shoulders

Clean & Jerk 4 sets - 10 reps

Barbell Front Raise 4 sets - 10 reps

Cable Side Lateral Raise 4 sets - 14,12,10,8 reps

Cable Machine Shoulder Press4 sets - 14,12,10,8 reps

Cable Machine Side Lateral 4 sets - 15 reps

Dumbbell Shrug 4 sets - 14,12,10,8 reps

Barbell Upright Row 4 sets - 14,12,10,8 reps

Cable Machine Rear Delt 4 sets - 14,12,10,8 reps

Seated Bent Over Rear Delt Raise 4 sets - 14,12,10,8 reps

External Rotation With Cable 4 sets - 15 reps