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.