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.