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.