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 and creatine.

Meal number three post-workout EAA.

Meal number four beef, chicken, tomatoes, onions and rice.

Meal number five whey protein with milk.

Meal number six salmon, salad and pasta.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Standing barbell shoulder press three sets of six repetitions.

Barbell fron raise four sets of twenty repetitions.

Standing side lateral raises four sets of twenty repetitions.

Standing barbell press behind neck four sets of twenty repetitions.

Internal rotation with cable four sets of twenty repetitions.

Barbell shrugs three sets of six repetitions.

Barbell upright rows in the Smith Machine (wide grip) four sets of twenty repetitions.

Revers machine flyes four sets of twenty repetitions.

Seated bent over rear delt raises 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 EAA and creatine.

Meal number three post-workout EAA.

Meal number four beef, onions and pasta.

Meal number five whey protein with milk.

Meal number six chicken breast salad.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell full squat three sets of six repetitions.

Machine leg press four sets of twenty repetitions.

Walking lunges four sets of twenty repetitions.

Lying leg curls five sets of twenty repetitions.

Leg extensions five 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.

Seated calf raise machine four sets of twenty repetitions.

Cable machine standing calf four sets of twenty repetitions.

Ab crunch machine four sets of twenty repetitions.

Ab roller 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 and milk. 

Meal number two EAA and creatine.

Meal number three EAA. 

Meal number four chicken kebab, bell pepper and potatoes.

Meal number five whey protein with milk.

Meal number six lean beef, broccoli and bulgur.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Rack pulls three sets of six repetitions.

Smith machine bent over rows four sets of twenty repetitions.

Pull-ups four sets of ten repetitions.

Machine rowing four sets of twenty repetitions.

Machine vertical traction four sets of twenty repetitions.

Barbell skullchrushers three sets of six repetitions.

Triceps pushdown rope attachment four sets of twenty repetitions.

Cable one arm tricep extensions four sets of twenty repetitions.

Reverse grip triceps pushdowns 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 with milk.

Meal number two pre-workout EAA and creatine.

Meal number three post-workout EAA.

Meal number four oumph, soy beans and pasta.

Meal number five whey protein with milk.

Meal number six beef and egg noodles.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell bench press three sets of six repetitions.

Incline dumbbell press reverse grip four sets of twenty repetitions.

Machine chest incline press four sets of twenty repetitions.

Machine chest press (close grip) four sets of twenty repetitions.

Machine chest incline press (wide grip) four sets of twenty repetitions.

EZ-Bar curls three sets of six repetitions.

Hammer curls four sets of twenty repetitions.

Dumbbell curls four sets of twenty repetitions.

Reverse barbell curls four sets of twenty repetitions.

Cable hammer curls with rope four sets of twenty repetitions

Smith machine calf raises eight sets of twenty repetitions.

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 and creatine.

Meal number three post-workout EAA.

Meal number four chicken breast, veggie mix and rice.

Meal number five whey protein with milk.

Meal number six chicken breast pasta salad.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Standing barbell shoulder press three sets of six repetitions.

Dumbbell press four sets of twenty repetitions.

Standing side lateral raises four sets of twenty repetitions.

Machine shoulder press four sets of twenty repetitions.

Internal rotation with cable four sets of twenty repetitions.

Barbell shrugs three sets of six repetitions.

Barbell upright rows in the Smith Machine (wide grip) four sets of twenty repetitions.

Cable rope rear delt row four sets of twenty repetitions.

Barbell upright rows (behind the back) 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 EAA and creatine.

Meal number three post-workout EAA.

Meal number four chicken breast, onions and jasmin rice.

Meal number five whey protein with milk.

Meal number six ground turkey, onions and potatoes.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell full squat three sets of six repetitions.

Machine leg press four sets of twenty repetitions.

Walking lunges four sets of twenty repetitions.

Lying leg curls five sets of twenty repetitions.

Leg extensions five 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.

Seated calf raise machine four sets of twenty repetitions.

Cable machine standing calf four sets of twenty repetitions.

Seated barbell twist five sets of twenty repetitions.

Leg raise five sets of twenty repetitions.

Ab crunch machine five 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 and milk. 

Meal number two EAA and creatine.

Meal number three EAA. 

Meal number four beef, bell pepper, onions and potatoes.

Meal number five whey protein with milk.

Meal number six chicken breast pasta salad.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell deadlift three sets of six repetitions.

Dumbbell rows four sets of twenty repetitions.

Chin ups four sets of ten repetitions.

Machine rowing four sets of twenty repetitions.

MTS High rows four sets of twenty repetitions.

Barbell skullchrushers three sets of six repetitions.

Barbell triceps pushdowns four sets of twenty repetitions.

Cable one arm tricep extensions 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 bananas and blueberries and whey protein with milk.

Meal number two pre-workout EAA and creatine.

Meal number three post-workout EAA and leucine.

Meal number four minced beef and pasta.

Meal number five whey protein with milk.

Meal number six chicken breast, broccoli and pasta.

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.

Machine chest incline press four sets of twenty repetitions.

Machine chest press (close grip) four sets of twenty repetitions.

Machine chest decline press four sets of twenty repetitions.

Alternate hammer curls three sets of six repetitions.

EZ-bar curls four sets of twenty repetitions.

Seated dumbbell curls four sets of twenty repetitions.

Reverse barbell curls four sets of twenty repetitions.

Barbell curls four sets of twenty repetitions.

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 and creatine.

Meal number three post-workout EAA and leucine.

Meal number four salmon and rice.

Meal number five whey protein with milk.

Meal number six eggs, avocado, bell pepper and potatoes.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Standing barbell shoulder press three sets of six repetitions.

Standing press behind the neck five sets of twenty repetitions.

Dumbbell press five sets of twenty repetitions.

Dumbbell front raise four sets of twenty repetitions.

Internal rotation with cable four sets of twenty repetitions.

Barbell shrugs three sets of six repetitions.

Barbell upright rows five sets of twenty repetitions.

Cable rope rear delt row five sets of twenty repetitions.

Seated bent over rear delt raise five 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 EAA and creatine.

Meal number three post-workout EAA and leucine.

Meal number four chicken thighs without skin and potatoes.

Meal number five whey protein with milk.

Meal number six ricotta cheese patties, bell pepper and jasmin rice.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell full squat three sets of six repetitions.

Leg press five sets of twenty repetitions.

Walking lunges four sets of twenty repetitions.

Lying leg curls five sets of twenty repetitions.

Leg extensions five sets of twenty repetitions.

Smith machine standing calf three sets of six repetitions.

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

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

Seated calf raise machine five sets of twenty repetitions.

Cable machine standing calf five sets of twenty repetitions.

Seated barbell twist five sets of twenty repetitions.

Leg raise five sets of twenty repetitions.

Ab crunch machine five 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 and milk. 

Meal number two EAA and glutamine.

Meal number three EAA and leucine. 

Meal number four beef, bell pepper, onions and potatoes.

Meal number five whey protein with milk.

Meal number six chicken breast pasta salad.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell deadlift three sets of six repetitions.

T-bar row five sets of twenty repetitions.

Chin ups five sets of ten repetitions.

Wide grip lat pulldown five sets of twenty repetitions.

Seated cable row five sets of twenty repetitions.

Barbell skullchrushers three sets of six repetitions.

Bar dips five sets of fifteen repetitions.

Triceps dumbbell kickback five sets of twenty repetitions.

Triceps pushdown v-bar five sets of twenty repetitions

Triceps overhead extension with rope five 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 EAA and creatine.

Meal number three post-workout EAA and leucine.

Meal number four chicken breast, corn and pasta.

Meal number five whey protein with milk.

Meal number six tofu, asparagus, green olives and rice.

Meal number seven whey protein with milk.

WORKOUT ROUTINE

Barbell bench press three sets of six repetitions.

Barbell incline bench press five sets of twenty repetitions.

Machine chest incline five sets of twenty repetitions.

Machine chest press five sets of twenty repetitions.

Dumbbell incline flyes five sets of twenty repetitions.

EZ-bar curl three sets of six repetitions.

Barbell curl five sets of  twenty repetitions.

Alternate hammer curl five sets of twenty repetitions.

Reverse barbell curl five sets of twenty repetitions.

Machine preacher curl five sets of twenty repetitions.