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.