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.