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.